Real Exercise is better than a Mobile App

Sometimes the real thing works our better than the virtual solution.  Need to lose few pounds or get in shape, just like everything else there is an app for that. 

Quoted from an article on ABC News "On iTunes alone, there are more than 1,500 fitness software applications or "apps" from which to choose. In 2011, nearly 10 percent of cell phone users downloaded at least one of them to help track or manage their health, according to a 2011 Pew Research Center Internet survey.

In an effort to find out if any of these smart phone and tablet apps are actually effective, researchers at Brigham Young University in Utah analyzed 127 popular downloads and rated them for their ability to get users to change aspects of their lifestyles. Most apps fell short of this goal because, the researchers found, they weren't based on the sound scientific theories proven to spur real behavioral change"

It has been my experience that the mobile apps are good tracking tools and they can give you real information about calories eaten and caloried burned, but it all boils down to getting exercise the the right fitness equipment. 

Buying Used or Refurbished

When many people think about getting ready for the holidays the first thought that pops up after summer is I need to join the gym and get some fitness equipment or start exercising more. September and October are big months for fitness equipment dealers and health clubs. We will probably all agree in the hustle and bustle of daily life getting to the gym can be difficult.

Some will opt for a new elliptical trainer or a treadmill instead and run off to the local sports retailer and buy a piece of equipment to get started. Some of what you may find in the retail stores may in fact be decent but most of it is just flimsy, what many consumers may not know is that you can purchase quality used commercial fitness equipment just like corporate health facilities have for a fraction of the original cost.

These are brand names you typically will be familiar with such as Life Fitness, Precor, True Fitness, Body Masters, Cybex, Hammer Strength, and more. Many large gyms lease equipment and after 2-5 years replace everything. This is where you can obtain a bargain as some of the elliptical and treadmills and circuit are cleaned repaired, painted and fully reconditioned to be in like new shape.

Using Resistance Bands

When people think of strength training, the first things that typically comes to mind are free weights, weight machines, and maybe cable or free motion machines. But what about resistance bands? Many people either do not know enough about them or are confused about what they offer for your body.

People oftentimes find difficulties with using resistance bands. This can occur for a variety of reasons:

The resistance feels different. When people use free weights, gravity makes it harder to pick up the weight, than to let it fall. With bands the tensions is constant so people feel that it is harder

• Resistant bands aren't as challenging. With weights, you know exactly how much you are lifting. With bands you only know by how it feels. If you perform it correctl bands can offer all the benefits that free weights offer, and it's more effective because you get resistance from all directions.


• You don't know how to use them. A lot of people get confused about how to exactly use an exercise band. You can perform all the same exercises as with weights, you just simple have to learn how to position it.

Why you should give resistance bands a try:

• They travel well. Light and easy to transport you can bring the exercise band wherever you go.


• They increase coordination. Because of the tensions throughout the exercise, your body has to reamain stable, so in effect your coordination must increase.


• They're cheap. Bands range only from about $6.00 to $20.00 and you don't have to buy another one again. As with weights, you would have to buy all different weights for fitness progression.


• They're great for all fitness levels. Depending on how you use them, exercise bands will perform well for beginners and even fitness exeperts.

Fit4Sale is your one stop shop for great prices on all your fitness equipment needs. Check them out and start saving on your new fitness equipment!

Step Up to Shape With the StairMaster

Want to work your cardio, legs, and butt all at the same time? Now you can with the StairMaster! It's one of the most popular training equipment on the market! The StairMaster comprises two footplates on which the exerciser stands. An internal chain pulls each plate up to the top automatically as you shift your body weight from foot to foot, simulating the motion of climbing stairs.The intensity of a workout on the StairMaster is controlled by a simple push button that allows you to control the speed at which each leg descends with each weight transfer.

The four biggest benefits are its ability to increase your cardiovascular fitness, burn calories, improve muscle conditioning in your legs and buttocks, as well as improve balance. It has also been known to rehabilitate hips and knees after surgery!

The StairMaster is easy to use and you can get all the benefits out of it in as little as three minutes! The best way to use the StairMaster is to not use the handrails, using them will give you a false reading of calories burned. Instead focus all your weight and energy on each step and push yourself up one step at a time. This will maximize your calorie burning!

If you're looking to improve your cardiovascular fitness, improve your muscle conditioning and burn calories, give the StairMaster a try. It's a great workout. Fit4sale offers great prices on used stairmasters you won't find anywhere else. Check them out!

Burn More Calories: Elliptical vs Stairmaster

When you go to a gym, more than likely you have witnesses the wonders of both the Stairmaster and the elliptical trainer. Both pieces of equipment also get favorable reviews from most of the people who use them, as they are both great tools for a good cardio workout. As you know, using the Stairmaster simulates real life experiences as if you were using stairs, while the elliptical simulates running without the harsh pressure on joints and muscles. As far as exercise, both are great at burning calories. However, the Stairmaster will build muscle faster, especially in the calves, thighs, and buttocks areas. Although, this comes at a price as it requires a lot of pressure on your knees and joints whereas the elliptical is free of it. When it comes down to calorie burning, the elliptical wins for sheer performance of cardio workouts. Again however, there will be minimal muscle development in the leg areas as compared to the Stairmaster, but again the elliptical offers more of a workout for less effort. Whichever one you decide to use, you will experience a great workout that helps keep you in shape and your body healthy! Fit4Sale offers many of these great products at discount prices! Check out Fit4Sale Fitness today and start saving on used fitness equipment!

Used Fitness Equipment to Maximize Results

Summer is one of the most important times of year for staying fit and healthy. Exercising increases the metabolism of the body and enhances energy levels, meaning more calories burned and greater focus throughout the day. Used fitness equipment can be a powerful tool in the battle of burned calories and makes access to everyday exercise solutions that much easier.

The choices involved with purchasing used fitness equipment , however, cut down to the need and goal of the person using the equipment. Fitness equipment can be broadly classified as either aerobic equipment that aims to burn off excess calories and weight, and secondly, the strength or muscular fitness equipment that is specifically designed to increase the muscles of the body.

For cardio equipment, a used treadmill can be a great replacement for walking or jogging outside and can be used by both beginners and experts. A treadmill that has a wide belt and with a cushion between the belt and the treadmill bed tends to lessen the impact on joints and is preferred by most users. Some people may opt for new treadmills that my offer features that used ones don't.

Strength equipment comes in a variety of different forms. Experienced weight lifters will most likely prefer a free weight system that helps work the corp. For more novice lifters, however, there are plenty of used strength machines on the market that help work all the muscles you need to get a lean and toned physique.

Are Consumer Reviews Reliable?

It makes good sense to check out fitness equipment ratings posted by consumers who have already experienced the product you are interested in purchasing. Consumers can offer valuable insights about effectiveness, service, and other product qualities you may not have even considered.

Fitness equipment ratings by users, however, may swing excessively high or low for reasons unrelated to the product itself. It helps to understand the human factors that could influence the reliability of consumer reviews and to know how to extract useful information before you buy.

The Under-raters

Consumers may rate a fitness product excessively low due to:

-Anger: Users who are truly dissatisfied seek to warn others about the perils of purchasing a fitness product. Their objectivity, perhaps tainted by anger, may cause them to post excessively harsh reviews as they air frustrations.

-Limited Experience: A new, inexperienced user may underrate a quality fitness product because they have not have exercised long enough to realize a training effect.

-The Promise of Fast Fitness: Users may be disappointed if they do not see immediate results because they bought into "fast fitness" marketing claims. Even the best exercise products will not produce rapid body transformations that exceed normal human capabilities for adapting to exercise.

The Over-raters
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Customers may rate fitness equipment too high due to:

Trick Advertising: You can usually spot a fake review when it's overly glowing and provides very little real information. Many companies hire fake reviewers to boost the ratings on their products.

Buyer Justification: Some people pay way too much for fitness equipment. In order to justify their purchase, some buyers will over sell the qualities of the piece they bought in order to rationalize their purchase. These reviews are hard to spot.

A genuine good review will come across naturally and won't use excessive praise. The reviewer will seem passionate about the product and will talk about how it affected them in their everyday life.

Selecting the Right Home Gym Equipment

While almost everyone today has been educated on the benefits of getting regular exercise, many people don't have the time or money to go to the gym. Most doctors suggest that a person should exercise three to five times a week for about a half an hour to remain happy and healthy. Home gym equipment may be a way for those who are busy or short on funds to get in the exercise they need . But before buying any home gym equipment you must be well-informed, otherwise you may not be able to judge the best quality equipment for you. There are a number of home exercise machines available on the market like free weights, weight training machines, home gyms etc.

A piece of home gym equipment should have:

1. An adjustable bench for sitting or reclining
2. Stacked metal weights with pin selection for load
3. Pull down bars mainly for the lat pull down back exercise
4. Press bars for pushing and pulling, for shoulders, arms and back
5. Leg extension system for quadriceps muscles of the thigh
6. Leg curl system for exercising the hamstrings at back of the thigh
7. Seated cable row system for back and arms exercise.

Our philosophy at Fit4Sale is to put our customers first, which means we pay close attention to our customers needs. Fit4sale takes pride in providing personalized customer service for meeting your budget, from club design and placement of fitness equipment to a personal home gym setup. We have been consulting fitness equipment for over 14 years in the USA, Canada, Mexico, Europe, Asia, South America and just about everywhere else people want to get in shape. We even have professional fitness experts like former bodybuilder Tom Platz to help ensure that we only sell quality refurbished fitness equipment and make quality connections with our customers.

Home Treadmills and Convenience

Gone are the days that people have to regularly visit the gym to get a serious workout. Since exercise machines have become relatively cheaper and accessible for public sale, treadmills have been one of the most popular options. A few minutes on the treadmill saves one from the hassle and time of going to the gym. Having a home treadmill can save hundreds if not thousands of dollars on a gym membership, fitness trainer fees, and other health monitoring gadgets.

Unlike going to the gym where one has to pay a personal trainer, the latest treadmill models are equipped with built-in workout trainer programs that enable the user to choose which workout program works best for them. One may want to start slow and then gradually increase intensity and speed over time. There are also workout guides for those who want to lose weight or for those who just want to keep in shape. In addition, instead of buying separate gadgets that keep track of several vital statistics such as heart rate and burned calories, modern treadmills do this by themselves. These gadgets, when bought separately already cost a lot. The makers of home treadmills make it a point for the user to conveniently monitor how the unit and their chosen program have helped them reached their goals.

Among these advantages of having home treadmills, it ultimately gives one the workout they need and achieve their desired results at the convenience and comfort of their own home. One can listen to music, read a book, watch TV, and even play Wii while doing their routine treadmill walk. Some treadmills are made to be lightweight and fold-able, unlike those in the gym, to be easily carried and to minimize storage space. Used treadmills can be much cheaper than new ones and can last just as long.

It's Never Too Late to Get in Shape

It is never too late to get into shape! No matter what circumstances you find yourself in and at what age, you always have the ability to pump up those muscles and work that heartbeat. Of course, the older you are the more important it becomes to ask your medical professional what kind of exercises you can do to get yourself into shape.Many of the common complaints associated with the aging process: joint stiffness, weight gain, fatigue and loss of bone mass, among others - can be prevented by adopting a regular plan of physical fitness. Keeping your muscles conditioned and your heart strong and efficient can offset these minor complaints and may help reduce your risk of more serious conditions.

As we age, we tend to lose muscle mass and bone mass, which lead to stiffness all over the body. To make muscles and bones grow, you need to work them against a slowly increasing resistance. Any type of weightlifting with free weights or strength machines, and even push-ups are considered muscle building exercises. Also, as we get older the muscle around the heart deteriorates and fat accumulates. To prevent this, aerobic exercises are needed to keep your heart working to keep it in shape. Combating aerobic exercise is easy, all you have to do is walk. Walking has been proven to be one of the best aerobic exercises with the least amount of strain on your body. If you can't walk outside, buying a used treadmill can get you the exercise you need in the comfort of you own home.

Avoid These Mistakes for Cardio Fat Loss

As more health and fitness information becomes readily available, there is, inevitably, a growing disconnect that occurs between students and the teachers. This disconnect has been demonstrated clearly in the realm of fitness equipment for fat loss, where misinformation has left hopeful dieters disappointed and depressed.

Mistake #1: Cardio-Junkies Don't Eat Enough

Let's break some barriers right off the bat; your body wants to lose weight, it's trying to lose weight, and it will lose weight if you treat it well! Unfortunately, one of the most overlooked aspects of any weight or fat loss program is the all-important nutritional element. In my experience with failed dieters, one of the most common threads running through each case is an alarming lack of food. One can only surmise that the reason for this is society's warped view that food is what makes us fat.

Mistake #2: Cardio-Junkies Don't Strength Train

The prevailing notion in the diet industry is that cardio training on cardio equipment sufficiently burns fat. Granted, it also burns muscle when strength training is not incorporated. Look at marathon runners -athletes who do cardio exclusively- and come to your own conclusions. Muscle development not only fills out the lost weight, it also expedites your metabolism and accelerates the entire fat loss process. Therefore, it is a crucial component that is tragically neglected.

Mistake #3: People Are Doing the Wrong Cardio Workouts

For the longest time, it had been thought that the best results from cardio were achieved through long, slow and boring exercises. Now, more research is showing that High Intensity Interval Training (HIIT) can project the same -and often better- results!

Exercise Bikes for a Healthier You!

An exercise bike is one of the most affordable and effective types of fitness equipment you can buy today. The easy construction of exercise bikes have made it less expensive than other gym equipment like treadmills, ab-rollers or elliptical trainers. Exercise bikes also have the benefit of taking up a small amount of space and they can be easily used while watching tv or even reading the newspaper.

Exercise bikes can be used by a wide variety of people with different fitness goals, not just professional cyclists. Those people looking for a general cardio workout can use exercise bikes at the gym or in the comfort of their own home. Most bikes have numerous settings for helping people reach their fitness goals, including high intensity interval training. Traditional recumbent bikes a great for all types of fitness levels and body types.

'Pear' personalities have a heavier hip therefore an upright exercise cycle is ideal. They need to work on the heavy thighs and limbs. On the other hand, 'apple' personalities are at a higher risk of heart diseases due to the accumulation of fat in the chest region. An exercise cycle which is upright or recumbent and equipped with higher resistance is apt. The higher resistance ensures more mechanical energy spent, thereby ensuring that cardiovascular workout is optimum. Specific exercise bikes have the handle and pedal attached to one another which enables vigorous exercising of the upper and lower body part.

When You Buy Your Fitness Equipment

A good deal of people find that physical fitness is very important but they do not want to spend the time or the money going to the gym. This is common enough and for people that feel this way there is a lot of great physical fitness equipment on the market that can be purchased for your own home gym. This equipment ranges from quite inexpensive to very costly depending on the type of work out that you plan to do and what quality of equipment that you need to use to achieve your desired results. Luckily, there are many different types of gym equipment so that you can get in shape at home no matter what your budget is.

The most obvious fitness equipment that you can buy to use in your home is free weights. These come in a variety of shapes, sizes, and weights and you can choose the type that is best for you. You can purchase adjustable free weights that will allow you to essentially take off and add weight to the same bar as you desire. There are also free weights that are a specific weight and you cannot change it. If you are lifting weights to really bulk up you may want to buy the free weights that you can continue to add weight onto as you go. If you are using weights to tone up and add just a small amount of definition you may only need to buy a couple sets of free weights. If cost is a factor you may find that the adjustable free weights are more expensive so it might be better to choose the other variety. Free weights are a relatively affordable type of physical fitness equipment and really can help you improve your body and burn calories.

Quality Used Fitness Equipment

It is always better to use a combination of both cardiovascular and muscular fitness equipment to achieve better results. While you are choosing between different fitness equipment, you should spend enough time and care to make sure that what you are buying will fit your needs and fitness goals. Make sure to try the equipment before you purchase it, and if you can't, make sure it comes with a money back guarantee.

Some people may find it embarrassing or difficult to exercise at the gym. Home fitness equipment is a great option for them, so that they can do their exercises from the comfort of their home. When that is the choice, ample time should be taken to research on the type of equipment that would suit their type of exercise and the space available at home.

Quality is of utmost importance in choosing the right used fitness equipment and must be worth the money invested and must be within the budget. So, it is always better to buy branded equipment that is used by majority of the people and has an established name in the market.

To put it in a nutshell, fitness equipment should make the overall experience enjoyable as well as produce the desired results and must not add to the burden and end up being dumped into the garage.

The Three Criteria for Treadmills

Are you considering purchasing a treadmill? If so, congratulations! You are taking a positive step towards a healthy future. While this is likely an exciting time, you need to make sure you end up with a quality machine that will last for many years. Before you take the plunge and buy a treadmill, be sure it meets the following criteria.

#1. Powerful Enough Motor - Purchasing a treadmill with ample horsepower is vital, because it will have a longer life cycle. If the motor has to work too hard to keep up, it could burn out prematurely. At the very least, buy a treadmill that features 1.5 horsepower. However, if you can find one with 2.0 horsepower or more, you will get more out of the treadmill's speed ability.

#2. Excellent Warranty - Quality treadmills come from well-respected brands that typically achieve this status by standing behind their products. One of the key indicators is the warranty they offer. Steering clear of poor warranties is a great way to avoid a poor quality treadmill. Ultimately, if you are trying to choose between a few different units, comparing their warranties can help you pick the winner.

#3. Adequate Cushioning - In order to avoid pain and potential injury, a treadmill needs to have excellent cushioning. It is recommended that to properly absorb the impact of your pace, the cushioning mechanism on the treadmill you are considering needs to be firm, rather than springy. A good pair of running shoes can also significantly reduce the impact, lessening pressure on your joints and ligaments. However, good running shoes should not be a substitute for a well-cushioned treadmill, as you can never be to cautious with your health. A combination of both will help provide you with a low-impact workout.

You should ensure the treadmill you want to buy meets these 3 criteria, so you end up with a quality machine. If you have been searching for a treadmill that encompasses a powerful motor, excellent warranty and superior cushioning, then you should check out the Cybex 530T Treadmill. This treadmill has all of the features of a high end unit you would find at a popular gym.

Ways to Exercise on a Busy Schedule

Most exercise programs are started with the best intentions. So why then do treadmills turn into storage platforms and walking shoes are worn only to Saturday night movies? The answer is more of a matter of poor planning than low motivation. For exercise to be viable, it should include activities you enjoy, be accessible and fit easily into your daily schedule. Here are 3 three ideas:

Arm your exercise space for battle.

What would it take for to finally use your incline treadmill? What about the weights? Maybe all you need is for your exercise space/room to be more inviting. You could accomplish this by decorating. Add color, texture, and other elements that will appeal to your senses-sight, smell, and sound. Do simple things like keeping a water pitcher on a table, or adjusting the light to fit your mood.

If instead of comfort, your worry is infringing on productive time, consider adding a television with a DVD player or game system. This allows you to watch the news or watch a movie that you wouldn't normally have time to watch while using your exercise bike. You can view it in 20-30 minute increments. View it only when exercising, forcing you back on the equipment to see what happens next. It might be the motivating factor you've been looking for. Another possibility is to listen to a book on tape or recorded meeting notes through a headset. You can also record notes or the next day's "to do" list as you think of things while exercising.

Walk whenever possible.

This includes the old stand-by like taking the stairs instead of the elevator, parking a distance from your destination and delivering messages in your office by foot instead of by email. You can also walk on your lunch hour and breaks instead of sitting down to eat or snacking. To get your lunchtime nutrition, eat a quick salad at your desk before you take off. Bringing your food from home will save drive time to a restaurant, enabling you to get more from your breaks. Invite co-worker to walk with you.

Choose active family activities.

Instead of eating a big dinner out, eat a healthy meal at home and then take a walk around the neighborhood together. You'll save the calories of the large restaurant portions, the time it takes to drive to an establishment and gain that much needed family time. Other "active" activities include walking around at the zoo, hiking on local nature preserves, bicycling, ice-skating and swimming. The list is endless. Let these types of activities replace television watching and video games.

Turn your good intentions into action. You'll be healthier and will improve your overall well-being. You may end up with better work relationships as a result of hand delivering your messages. You will certainly strengthen family relationships by focusing on your time together. By investing a little time each day in the development of a healthy lifestyle, you could add years to your life, enabling you to enjoy the days when you no longer have such a chaotic schedule.

Incline Treadmills

If you conduct an internet search of the treadmill immediately you will get hundreds of thousands of online stores and affiliate sites that offer much better deals then any store might offer. But even after you find these results, you must know how to sort the "all you can sell to make a profit" sites and find the niche specific sites offering you much greater variety and discounts. You are looking for a full service service site that offers certified remanufactured fitness equipment that is fully licensed and insured.

Find a niche site or a blog specializing in what you are looking for. After all, you don't want your doctor to also be your real estate agent or hair dresser right? You want a specialized site that can give you a full service, deliver the new or used treadmill to your home and help you assemble it correctly. You also want to make sure you are getting the best deal. You can do this by comparing and contrasting a variety of different sites and manufacturers.

A niche site specializing in providing the best prices for a single item like the Incline Treadmill is what you should look for, as you will save up to 50% and get full customer service. The regular store might have up to 10-15 items, but a niche site can offer you a choice of hundreds of treadmills available at great wholesale prices.So take a moment and look around at the niche sites offering you the best deals to save you time, money and give you a top notch service.

The Must Have Items for Your Home Gym

One of the best items you can get for your home gym is a good set of adjustable dumbbells. You know the ones where you can add or remove weight plates as required. I actually have a couple of sets. One I keep quite heavy for use with leg exercises and one set that I change around a lot more depending on what exercises I am doing. These will probably be your most expensive purchase, but you will use them over and over. There are so many different ways to use them and you can easily work your whole body in any number of ways. Almost any exercise can be done with a set of dumbbells.

Another piece of used fitness equipment I use a lot are my medicine balls. There are a lot of good exercises and stretches you can do with medicine balls. You can get them quite cheap at large sporting goods stores or from the internet. I use a 4kg one and a 6 kg one. I use these in every session with my Personal Training clients and Bootcamps too. They are great to use on your own or for partner work.

One of my most used pieces of equipment is a step. I had a friend build me one from some timber he had laying around. It is about 12 inches high and wide and about 4 foot long. Clients can get on either end of it and step up and down together. It is amazing how much harder they can go with someone else to keep up with. The step combines well with the dumbbells or the medicine ball for step ups, step downs, sideways step ups, lunging off the box or onto the box or even dips off the side. You can also jump on and off the box or even use it to do push ups with. Put your hands on it to make them easier, or your feet to make it harder. Clients that find it hard to get up and down from the floor, can even do ab exercises on it and it doubles as a bench as well. To improve fitness, a step is invaluable.

Choices for New and Used Fitness Equipment

Fit4Sale has a wide variety of weight benches and weights, exercise mats and other accessories. We offer both new and used equipment that is certified to be functional and safe. For the best results you should choose at least one piece of fitness equipment from both the cardio fitness equipment & the strength fitness equipment, with a home gym being the recommended piece of equipment for building strength and muscle.

Elliptical machines are one of the most popular pieces of home gym and fitness equipment for cardio workouts now available. A common piece of home fitness equipment is the home gym. While in the past it may have been standard advice when purchasing home strength training equipment to buy a multi-station gym, the latest concept in the fitness industry however is functional training and functional training equipment.

Documentation involved when leasing fitness equipment for the first time, includes filling out a credit application form, copies of tax returns for principals, personal financial statements, equipment listing, and business plan copies. Once a machine is chosen for a home fitness program, keeping motivated will often depend on the equipment's ability to grow along with you and your own personal attitude. If a piece of fitness equipment is on demo or display at a store, often it is replaced by a new unit and the demo is removed from the sales floor.

Fitness Equipment to Use

Whether you are involved with running a commercial health club, are an entrepreneurial fitness coach looking to start your own personal training studio, or are a home owner looking to build your own home gym with quality equipment, you can get commercial grade exercise machines at a fraction of the cost with refurbished fitness equipment. If you are looking for an all-in-one strength training workout, Fit4Sale may be the answer that you have been searching for. If you are in the market for home fitness equipment, you might be surprised by the variety of choices available.

Most fitness equipment that you would expect to find in your local gym or fitness center can now be purchased for home use depending upon the space you have available and the type of fitness equipment you require. Whatever type of home fitness equipment you choose, the most important thing to do is select something that you will find enjoyable, convenient, and easy to use. With so much to choose from, take the time to consider which type of gym fitness equipment you are most likely to use long-term.

If you are the type of person that prefers using fitness equipment for your exercise routines, here are few tips to consider before purchasing. Some of the types of fitness equipment available for use can be classified according the type of exercise for which they are built. It is true that the world of fitness equipment can seem like a maze at times and that there are literally hundreds of different types of fitness equipment pieces that might work well for your home arrangement.

You can hop right out of bed to go use your home fitness equipment – you do not need to make sure that your hair looks all right, and you do not need to waste time and money driving to the gym. When choosing home fitness exercise equipment, you need to concentrate on the three s-areas: strength training for muscle toning, stretching for flexibility, and sprinting or a related activity for cardiovascular fitness.