Health & Fitness Guide

1.   Overview & Facts

Your heart, your brain – your entire body – benefits from exercise. In this chapter, we’ll bust the exercise myths that hold you back and help you set goals.

The Basics

Exercise and Weight LossHow to start working out if you want to achieve specific weight loss goals. How Exercise Boosts Your MetabolismYour next workout could set you up with a speedier metabolism.Making Time for FitnessCreating your personal workout schedule.Your Guide to Getting StartedUse these simple how-tos to start your personalized fitness plan.

Exercise Benefits

Exercises for a Healthy HeartEven taking a brisk walk for 30 minutes a day can make a big difference when it comes to exercising your heart muscle. Regular Exercise for Mental HealthWorkout Plan That Improves PostureThe best way to improve your posture is to focus on exercises that strengthen your core -- the abdominal and low back muscles that connect to your spine and pelvis.Myths About Exercise and AgingFitness s timeless. At every age, it makes a huge difference in how you feel and move, helps you whittle down those numbers that your doctor keeps bringing up, and even brightens your mood.

2. Tips for Success

The path to a regular exercise routine has great rewards as well as roadblocks. We’ll help make it simple and safe – and give you motivation to push on.

Beating the Obstacles

No Gym? Exercise at HomeUse these tips to set up your at-home exercise routine.Risky Exercises and Better BetsWho has time to waste on ineffective, risky exercises? Not you. So ditch these nine moves that may not deliver the results you want -- and may even cause injury.Best Workouts for Cold WeatherThere are plenty of ways to be active in fall and winter, even if the weather turns cold. You can stay in shape and have fun while you're at it.Best Workouts for Hot WeatherSummer is a great time for being active. Even if you live where it gets hot or humid, there are ways you can stay in shape year-round. But make sure to take precautions when you are active outside.

Getting Better

Take Your Workout to the Next LevelThe best way to keep building muscle mass or burn calories is to make it a habit to switch up your workout -- especially when you notice that your current plan has become comfy.Set Smarter Health GoalsWouldn't it be nice if you knew exactly what to do to lose weight successfully? What you need is a fitness tracker and a smart goal! Stay Healthy With These AppsCombine your device with the right app and you may see even more results.Should You Get a Fitness Tracker?What these devices do and how to pick the right one for you.Tips for Using a Fitness Device6 tips from fitness tracker super users.

Avoiding Sports Injuries

Prevention and TreatmentWebMD takes a look at common workout injuries, how to prevent them, and what to do when workout injuries occur.Muscle Strain OverviewMuscle strain -- or muscle pull or even a muscle tear -- implies damage to a muscle or its attaching tendons.Lactic Acidosis and ExerciseLactic acidosis occurs naturally during vigorous exercise.Common Injuries From RunningRunning injuries usually happen when you push yourself too hard or don't have the right form. You can prevent many of them. Here's how.Knee Ligament InjuriesLigament injuries in the knee - such as an anterior cruciate ligament (ACL) -- are dreaded by professional and amateur athletes alike.Achilles Tendon InjuryHead injuries are injuries to the scalp, skull, or brain caused by trauma.Ankle InjuriesAnkle injuries can happen to anyone at any age. Here's how to prevent and treat them. Rotator Cuff TearIt's one of the darkest fears of pitchers, tennis players, and many other athletes: a rotator cuff tear.Head InjuriesHead injuries are injuries to the scalp, skull, or brain caused by trauma.Sports Injuries A-ZLearn about different types of sports injuries and treatments

Prevention and TreatmentWebMD takes a look at common workout injuries, how to prevent them, and what to do when workout injuries occur.Muscle Strain OverviewMuscle strain -- or muscle pull or even a muscle tear -- implies damage to a muscle or its attaching tendons.Lactic Acidosis and ExerciseLactic acidosis occurs naturally during vigorous exercise.Common Injuries From RunningRunning injuries usually happen when you push yourself too hard or don't have the right form. You can prevent many of them. Here's how.Knee Ligament InjuriesLigament injuries in the knee - such as an anterior cruciate ligament (ACL) -- are dreaded by professional and amateur athletes alike.Achilles Tendon InjuryHead injuries are injuries to the scalp, skull, or brain caused by trauma.Ankle InjuriesAnkle injuries can happen to anyone at any age. Here's how to prevent and treat them. Rotator Cuff TearIt's one of the darkest fears of pitchers, tennis players, and many other athletes: a rotator cuff tear.Head InjuriesHead injuries are injuries to the scalp, skull, or brain caused by trauma.Sports Injuries A-ZLearn about different types of sports injuries and treatments.

3. Get Lean

You gain flexibility, burn calories, and look sleeker when you’re active and exercising. Ramp things up a notch, and you’ll reap more results. Start here!

Cardio 101

Walking for ExerciseFeel your body wake up -- get happy and healthy by walking.Getting Started With Running7 things every runner should know.Indoor CyclingWhat you should know before getting started. Swimming: Low-Impact CardioLearn about the health benefits of swimming.

Tools & Resources

Body Mass Index (BMI) CalculatorBMI, or body mass index, measures how healthy your weight is based on how tall you are. It gives you a clue to your risk for weight-related health problems.Resting Metabolism CalculatorWhat’s your metabolism? Use this tool learn your daily calorie burn. You might be surprised.Target Heart Rate CalculatorUse this tool to make sure you’re working hard enough – but not too hard -- during exercise.Fitness Gadgets and Workouts A-ZReview all types of workouts here.

4. Get Strong

Build more strength and you’ll lose more weight -- plus you’ll tighten those problem spots, like abs. We’ll show you the ropes.

The Basics

Weight Training OverviewCall it “weight” or “strength” training, it’s just as important as aerobic exercise. Learn more about the importance of muscle.What Are Plyometrics?Learn about plyometric exercises. Find out what plyometric training is, benefits, who should and shouldn’t try it, and more.Better Core ExercisesOff-balance core moves -- a whole new way to workout. 

Upper Body

Work Out Your LatsGet advice from personal trainer Aaron Small, PhD, on the right way to work those lats.Get Bigger BicepsIn this part of our series, we get advice from personal trainer Aaron Small, PhD, on the right way to work your biceps.Strengthen Your TricepsGet advice from personal trainer Aaron Small, PhD, on the right way to work your triceps.Exercises for Your ChestIn this part of our series, we get advice from personal trainer Aaron Small, PhD, on the right way to work your chest muscles.

Lower Body

Booty Boot CampIf you feel your "rear view" needs a makeover, the right fitness routine can provide a natural lift.How to Do a Proper SquatPersonal trainer, Matt Minter demonstrates the right way to use a free motion squat machine to strengthen and tone your  lower body muscles.Calf-Strengthening ExercisesWe all have our “problem areas”, are yours generally found below the belt? If so, these lower body exercises from personal trainer Aaron Small, PhD, can help tone and tighten you from your hamstrings to your calves.

Workout Types

Kettlebell ExercisesBurn up to 400 calories in 20 minutes: That's what you'll get from a kettlebell workout. What Is P90X?P90X is a set of 12 high-intensity DVD workouts that you do over the course of 90 days. Learn About CrossFitIf you're up for a very tough workout that takes everything you've got, this high-intensity program may be right for you.Benefits of YogaYoga does more than burn calories and tone muscles. It's a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation.Why Pilates Moves WorkWhat sets Pilates apart is its focus on toning the muscles with springs, bands, or your own body weight.

5. Fuel Your Body

Forget gimmicky diets with empty promises. For a healthy, trimmer body, get the right fuel – good nutrition, sans junk food or excess food. Build muscle, not fat.

Good Sources of ProteinProtein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits.Staying Hydrated During ExerciseFind out how much you know about hydration.Health and Fitness ResourcesWhere to turn if you'd like more information.