» "Interval training - Less time, faster results "

Interval training may motivate people who claim lack of time followed by lack of results as the biggest reasons they don't exercise.

» "No pain, no gain? No way. "

"It's crazy how much information there is when it comes to moving your body. Some information is great, while some, not so much. It can be confusing. Here is one myth that needs to be busted. "

» "Protect your feet and ankles while playing basketball, racquet ball, or tennis "

"Warm up for at least five to 10 minutes. Walk around and do gentle stretches for the lower legs, feet, and ankles. "

» "What's normal, what's not - Your body's response to physical activity "

Your body is sending you an important message if you experience any of the following abnormal symptoms during a workout or while doing any other brisk physical activity.

» 10 commandments of bicycling

"1. Always wear a helmet. When riding in the dark, wear reflective clothing and use a white light on the front and a red reflector on the back of the bike. "

» 3 ways to avoid overdoing it NEW!

"When you're in the groove with your gym routine, you may forget to listen to your body. Not paying attention to what it needs might lead you to over train, which can result in injury and illness. "

» 4 common cardio machine mistakes

"Avoid these blunders for a better workout: Treadmill -- Don't run in place (too much straight-up-and-down movement). Try to make long, smooth strides so you don't place unnecessary stress on your ankles and knees. "

» 5K steps to success

1. Get your doctor's approval before you begin training. 2. Make sure your running shoes fit properly and have enough support. 3. A rubber track is the safest running surface.

» 6 musts to avoid sports injuries

"The last thing most people want is to be laid up for weeks or months with a sports injury. Although there is no fool-proof way to avoid all issues when you're active, you can reduce your risks. "

» 6 signs you may be taking exercise to extremes

"Being active is important for your health. If taken to extremes or done for the wrong reasons, though, exercise can be a problem. Have a healthy relationship with your workout regimen, just as you do with food you eat. "

» A 10-point plan to prevent and reduce back pain

"1. Always warm up for at least five minutes before any activity, work or play. 2. Keep your core muscles strong with stomach, back, hip and pelvic muscle exercises. Do yoga, tai chi, or swimming to help stay limber. "

» A backup plan

"Just 15 minutes a day, three days a week exercising back muscles is a good investment on overall health. It can strengthen back, neck, and shoulder muscles, making them less prone to injuries. "

» A heads-up on winter sports

"Wearing a helmet can reduce or prevent a serious head injury from a fall or other impact for skiers, snowboarders, and sledders. Helmets should fit comfortably, with no pressure points. They also should not be loose. "

» Ah! my aching back

"If you're sick of the ""ah, my aching back"" syndrome, put down the pain cream and ice pack. Try our back moves that you can do anytime, anywhere. They can help to increase your flexibility and build strength. "

» Always take time to warm up

"Whether you plan to run, play a court sport, go skiing, or just rake leaves, always warm up before any physical activity. Cold muscles and tendons are more prone to injury. "

» Back safety - The right moves for fall yard work

"To protect your back when raking leaves, keep your feet moving and hold the rake close to your body instead of standing in one place and reaching for the leaves. "

» Before you dive in - 7 swimming tips that could save your life

"1. Test the depth of the water by going in feet first, even at swimming pools, and obey all No Diving signs. "

» Beginning biking - 7 skills to teach your kids

"1. Always think about safety. Being safe on a bike isn't a fixed goal, it's a process that never stops. Helmets must be worn at all times - set an example by wearing one yourself. "

» Bone up on exercise

"Just as regular activity helps strengthen muscles, the same is true for the effects of exercise on bones. Although working out is important at every age, it becomes even more so after age 30, when bones naturally start to become weaker. "

» Check your mileage

"Knowing when to replace your running shoes can help prevent injury as well as aches and pains in the knees, legs, and ankles. "

» Common sports injuries - Doing too much too soon can lead to stress fractures

Stress fractures are small cracks in the bones of the lower legs and feet that can occur from overuse or a rapid increase in activity level. To help prevent them: Start gradually. Increase your intensity by no more than 10% each week.

» Even in the heat...Take time to warm up

"Warming up for sports and physical activity may help improve performance and reduce your risk for injuries. When you get older, you may need to increase your initial warm-up period. "

» Exercise - a little is all it takes

"Exercise guidelines: Frequency (how often) = 5-7 days a week. Intensity (how hard) = briskly. You should feel a little short of breath, but not breathless. Time (how long) = at least 30 minutes. But even 10 minutes of exercise 3 times a day will help"

» Expert advice on how to strengthen your shoulders

"Strong shoulders can help prevent injuries if you do frequent and repetitive overhead arm movements such as swimming, tennis, pitching, weight lifting, painting, and gardening. "

» For runners - Stride right

Finding the best length for your running stride may protect you from injury as well as allow you to run longer and faster.

» Fuel up before fitness

"Eating healthfully before workouts can help to boost energy, repair and build muscle, and may eliminate post-workout soreness. Here are some ideas for pre-workout meals and snacks. "

» Great things happen when kids walk to school

Kids can practice safe pedestrian skills and learn about the environment. Neighborhoods become more kid friendly because there is less traffic and pollution.

» Gym etiquette

Here are a few social considerations to keep in mind when you're at the gym. Wipe down machines with antibacterial spray and a towel before you move to another piece of equipment.

» Hitting the trails

"Follow a few guidelines to ensure your hike is an adventure rather than a tragedy. Research the area you will be hiking, including terrain, conditions, local weather, and possible hazards, before you start. "

» Home care for strains and sprains - The price is right UPDATED!

"Protection - prevent further injury with small splints or bandages. Rest - stop the activity. Ice - apply an ice bag for 15 minutes as soon as possible; repeat every hour for the first four hours, then every four hours. "

» If the shoe fits...

"Wear it, right? But for how long? When do you need to replace athletic shoes? The answer isn't the same for everyone or every activity. One common caution, though: you don't want to wait too long or your feet will pay for your procrastination. "

» In the gym -- How to avoid common injuries

"If you decide to move your physical activity indoors when cooler temperatures arrive, here's how to stay safe while you stay in shape. "

» Injury prevention: The 5 golden rules of fitness

"1. Use the right gear for the right sport. That includes helmets for bicycling, skating, and sports like skiing and football. Make sure your shoes have enough support. Protective elbow and knee pads and safety glasses are also important. "

» Keep it fresh

"Variety is a good way to make sure all your muscles get a good workout. It also lessens your chance of injury as well as keeps you from getting bored, says Denise Austin, a member of the President's Council on Physical Fitness and Sports. "

» Keep your heart happy during the heat

"The summer heat and humidity can wreak havoc on your heart. When the outside temperature rises, so does the stress on your heart, especially during physical activity. "

» Knee problems?

"Bike riding, especially on a stationary bike, can help you stay fit without putting too much strain on your hips, knees, and feet. "

» Mind your muscles

"Pick a warm-up that mimics the actions you will do in your sport or activity. For instance, try an elliptical machine if you're a runner. Walk and jog up and down the basketball court for 5 to 10 minutes before you start to play a game. "

» News from our neighbors

A 2008 study from Canada reinforces the recommendation that everyone should wear a helmet when riding a bike.

» Off the couch

The greatest health benefits from exercise occur when people switch from a sedentary lifestyle to one that is moderately active.

» On par to avoid golfer's elbow

"Before your next round of golf, take time for pregame exercises. Not only could they possibly help your score, they could keep you injury-free. "

» Pace yourself - Know when to slow down

"If you're starting a walking program, don't push yourself too hard at the start. Slow down if you can't carry on a conversation or if it takes longer than five minutes for your pulse to slow down after a walk. "

» Pedal power - Bike and bus commutes UPDATED!

"It may be easier than you think to take the bus to work and ride your bike home, or vice versa. Most big cities have buses that are equipped with racks to carry bikes, and some buses even have areas inside for bikes. "

» Playing games - Sometimes it's OK to break the rules

"Changing the rules of some common court sports may keep you and your teammates motivated to stay active. If volleyball looks like fun but you don't have the skill or fitness level to play a regular game, try playing ""bounce"" volleyball. "

» Prevent sprains and strains

"Warm up your muscles with a five-minute walk before you start any activity. Increase your level of activity by no more than 10% a week. Stretch after you exercise, and never bounce when stretching. "

» Preventing falls

An often overlooked benefit of regular exercise is that it can help prevent falls. Yet many seniors don't get the activity they need because they are worried about falling.

» Preventing knee injuries - Protect your body's most important joint

It doesn't take a body blow in football or an auto accident to injure your knees. Sudden twists of your upper body while your foot is still planted on the ground can tear knee ligaments.

» Protect your back when lifting heavy objects

1. Use your thigh muscles rather than your back muscles. 2. Keep your spine in a straight line and as close to vertical as possible. 3. Tighten your stomach muscles.

» Protect your knees

Always warm up by walking or using a stationary bike before you start any activity. Make sure your shoes fit properly and are in good condition to help maintain balance and leg alignment.

» Smooth moves -- Protect your back

"Quit smoking; maintain a healthy weight; avoid standing or sitting too long; stand with one foot forward; lift objects with your legs, not your back; get regular exercise to keep back muscles strong. "

» Soothing shoulder pain

"Raking leaves wreaking havoc on your shoulder? If so, you're not alone. Fall is prime time for aching joints, as we push ourselves physically to get yard work wrapped up for the season. "

» Start early

"Try to shovel snow as it falls. Packed snow is heavier and will put more strain on your back. Other safety tips: Stretch your arms, back, and legs before you start shoveling. "

» Stay injury-free UPDATED!

"Whether you've never had a sports injury and want to keep it that way or you've been injured and don't want it to happen again, here are some tips to keep in mind: Try not to bend your knees past 90 degrees. "

» Staying healthy at the gym

"Before you start your new year's weight-training or yoga class, remember that germs can thrive on exercise equipment in moist, sweaty environments. "

» Staying strong

"Weight training can stem the muscle loss people experience with age, usually beginning in their forties for women and in their sixties for men. "

» Steady as a rock

"No matter what your choice of activity, good balance can help you prevent injuries and falls. A simple but excellent balance exercise is to stand on two feet with your eyes closed and not hold on to anything. "

» Stretch before you sweat

"Warm up even in the warm weather. It's summer, and you're already warm (maybe even a little sweaty) before you head out for your favorite activity, so no need to warm up before you get moving, right? Think again. "

» Take the plunge - For a great low-impact workout

Swimming and water aerobics provide cardiovascular and strength-training benefits with very low risk for injury.

» Tender loving care for muscles and joints

"Proper stretching can improve your range of motion, release stiff joints, reduce muscle pain, and improve circulation and muscle tone. Walk slowly or ride a stationary bike for a few minutes to warm up your muscles before stretching. "

» The weight debate

"Are free weights or machines better for strength training? ""I say buy property on both sides of the fence,"" says Manny Escalante, Jr., a certified physical trainer and athletic coach. "

» Time for a S-T-R-E-T-C-H

"If you stay hunched in front of a computer or over the wheel of a car for hours, give yourself regular breaks to relax your upper back. Roll your shoulders forward, bringing them up toward your ears. "

» Treadmill safety

Always warm up for five to 10 minutes before increasing the speed. Avoid getting too close to the back of the belt. Keep sharp and hard objects away from the back and sides of the belt.

» Treat your knees with TLC

The secret to staying active for a lifetime. Always warm up before any physical activity -- even if it's just housework. Do exercises to strengthen your thighs and legs -- the muscles that support your knees.

» Warm up before you rev up

"Take 8 to 10 minutes before you start an activity to warm up your body. It may reduce your risk of injury and increase your speed, strength, and endurance. "

» What to do in a swimming emergency

"One in four adults surveyed by the American Red Cross said they knew someone who had drowned. To be prepared for an emergency in the water: If a child is missing, check in the water first. Seconds count in preventing death or disability. "

» What to wear for outdoor winter workouts

"Learn how to layer your clothing: choose socks and underwear made with moisture-wicking, synthetic fabrics. Avoid cotton -- it holds moisture next to your skin, you'll get colder if you start sweating. "

» What you need to know about concussions

"To reduce the risk of concussions, football helmets need to be inspected every year and replaced or reconditioned to meet standards of the National Committee for Safety in Athletic Equipment. "

» When to give your body a break

"You should expect to be sore for only the first few days of any new work-out routine. ""Exercise should never hurt; it's not about pain,"" says personal trainer Jo Nicholson. "

» Working out when the heat is on

"If you exercise outdoors, try to do so early in the morning (before 10 a.m.) or in the evening (after 4 p.m) when temperatures are cooler and sunburn risk is lower. "

» Your body in motion... How to warm it up and cool it down

"When you plan to run, swim, play basketball, ski, or do some other strenuous activity, it's a good idea to gradually warm up beforehand and cool down after. "