There's a workout, and then there's a Work Out. And THEN, there's a BOXING WORK OUT. Trust me, there's a reason why boxers are able to spend over a half an hour in a ring exchanging punches and not go into cardiac arrest. It's because these guys and gals have trained their butts off for months before ever stepping foot in that arena, let alone that ring. But, you don't have to be Rocky Balboa to get the benefit of a boxing workout, which is why I am this week highlighting some of the basic boxing moves that you too can add to your fitness routine.

First of all, be sure to always maintain a proper stance. This means keeping your feet a little more than shoulder width apart, with your dominant foot in the back (in other words, if you're right handed/footed, than you want your right foot in the back and for your left foot to lead). Try your best to stay on the balls on your feet, which will allow you to do all your fancy stutter-stepping footwork (or for now, just keep you balanced). Your hands should be made into fists and kept close to your face. Your elbows need to be tucked closely to your body. From here, you're ready to start dotting some imaginary bad guy's eyes.

There are four basic punches in boxing: the Jab, the Cross, the Hook, and the Uppercut. To keep things easy, we're going to only focus on the Jab and the Cross. To throw the Jab, you need to flick out your lead hand (which should be the hand that is not dominant -- again, if you are right handed/footed, that hand/foot is kept toward the rear, whereas the weaker hand/foot leads...which, in this case, is your left). As you extend your arm to throw your Jab, your hand should twist like a corkscrew at the end of the punch. Once you have extended your arm, be sure to immediately bring your arm back, tuck your elbow back into your side and return your fist to the side of your face. To throw a Cross, you take your dominant hand and throw a straight punch with it, twisting at the waist as you do. Again, you want to twist your wrist at the end of the punch, adding more 'snap' to the motion. Once the punch is thrown, bring your arm back right away, tuck your elbow back in, and bring your fist back next to your face.

By combining these two punches, you are doing a 1-2 combination. A lot of times people will throw a few jabs before throwing a cross, which of course is fine (and very much the case in an actual boxing match). Use this punch combination on a large heavy punching bag (the cylindrical kind that hangs from the ceiling or stand) while wearing what are known as bag gloves (lightweight boxing gloves that can be purchased at most any sporting goods store or even Wal-Mart).

Boxing is broken into three-minute rounds with one-minute rests in between each round. In accordance with this design, that is how you will also train. Three minutes of, say, shadowboxing -- using the 1-2 combination I just taught you, followed by a round or two of jumping rope, followed by three or four rounds of hitting the heavy bag, and then finishing off with a few rounds of abdominal work.

Even if you take it slow at first (which I really suggest you do), you'll find that the boxing workout is absolutely exhausting. This is exactly why so many health clubs now offer "cardio-boxing" as a group aerobics class. You'll burn far more calories doing this workout than you will on a stair-stepper or walking on a treadmill, and you'll do so during less time. Intensity is the key. Like I said, there's a workout, and then there's a Workout. And then there's a BOXING WORKOUT. Try this routine and, before long, you'll be wearing a grey track suit and running the stairs of the Philadelphia Museum of Art.

For a great video demonstration I found online that features the basics of boxing, click HERE.

Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.

Just because the summer season has reached its end, it doesn't mean that it's time to let our exercise programs go. People tend to put on more weight during the colder months for a few reasons: 1) Because they probably won't be donning their bathing suits at the beach for quite some time, and 2) Because our bodies are designed to slow our metabolism down -- a carry-over from our more primitive days when food sources became more scarce during the cold season. For these reasons, and probably about eight thousand others, it's a smart idea to keep stoking the flames of your metabolism right through the upcoming frost. So, to help you do just that, I'm showing you an exercise this week that will help you burn some serious calories while toning up your legs.

Called the Step-Up, this cardiovascular movement will help you speed up your metabolism as you strengthen and tone your quadriceps, glutes, hamstrings, and even your calves. To perform this exercise, start by standing in front of a weight bench or any safe substitute for one (tip: take two milk crates, spread them apart, and place a firm, wooden board over them -- a great, makeshift bench). Next, take your right foot and place it on the surface of the bench. From there, step-up onto the bench, using your right leg to power the rest of your body up. Once you are standing firmly on top of the bench with both feet, step back down with one leg and follow with the other. Then, step up onto the bench with your left leg, following with your right. Repeat this movement for several repetitions, increasing speed and perhaps even adding small weights (dumbells in hand work well, as does holding a medicine ball) as you get stronger and more familiar with the movement.

I found a very good video demonstration for the Step-Up on ShapeFit.com. To view it, click HERE.

Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.

April showers bring May flowers, but September brings cooler weather just right for the outdoor exercise routine. The American Heart Association recommends getting 30 minutes of moderate exercise at least 5 days a week, and fall is a great time to rededicate yourself to a consistent fitness routine.

Take advantage of what fall has to offer:

• Community education classes tend to follow the school year. Try something new with a friend.
• Brisk air and crunchy leaves invigorate the senses on a fall hike.
• Work fitness into your kid's routine by walking while you wait for them at practice.
• Enjoy your favorite fall TV shows -- on a treadmill or exercise bike!

Find more fall fitness tips at WebMD. What about you...what do you love about working out in the fall?

If you live in the Philadelphia area then mark Sunday, September 16th on your calendar: it's the 9th annual Start! Heart Walk, sponsored by the American Heart Association. The purpose of Start! is to get people moving and walking to help reduce the devastating effects of cardiovascular disease and stroke, which are now the 1st and 3rd killers of adults in this country. The University of Pennsylvania is participating for the eighth year and through their Penn's Heart Walk page you can get more information, details, and sign yourself up. And I say even if you don't live in the area, it could be a great excuse for a weekend getaway!

Back for another installment of The Exercise of the Week, I offer an easy-to-do move that will surely take you back to your childhood: Jumping Rope. While it may seem a bit childish to break out the ol' jump rope, knowing that top level athletes are using rope jumping as part of their own exercise routine may make you feel a bit better.

Some tips to remember about jumping rope:

1 - Don't jump too high off of the ground. I find this to be the single-most problematic part for people who try jumping rope for the first time. The key is to get a nice bounce off the balls of your feet, probably no more than a few inches off the ground.

2 - Vary your rope speed. Just like any exercise, if you jump rope for the same amount of time and with the same rope speed day after day, you're body will soon adjust and your results will plateau. To avoid this, constantly mix-up the speed and duration of your jump rope workout.

3 - Try some fancy footwork. Once you feel as though you have a pretty good handle on the basic two-feet-at-a-time style, perhaps you can throw in the "boxing step" (which involves bouncing on one foot for a few passes of the rope and then swapping feet and bouncing on the other for a few more), or even some "double unders" (wherein you pass the rope two times under your feet in a single jump).

4 - Work out at your own pace. If you can only jump rope for ten passes and then need to take a break, then that's what you should start off by doing. I promise you, in time you will be able to do far more than that. But, for now, don't push yourself to the point of absolute exhaustion.

5 - Put on some good tunes. Music is not only a great way to avoid becoming bored during a workout, but it can also serve as a physical metronome for you. If a particular song is more fast paced, then maybe you want to tailor your jump rope speed to match the cadence of the song. Then, if the next song is somewhat slower, use this period as a cool-down.

Jumping rope is a fun way to burn some serious calories. You don't have to be Floyd Mayweather, Jr. with that rope to get the job done, so just be yourself and jump start your way to a fitter self.

Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.

It may seem like once you're diagnosed with a chronic heart condition (or other illness for that matter) the idea of fitness and good health go right out the window, and that really shouldn't be the case. It may be more challenging, but it certainly is possible to exercise and get in better shape while working around a chronic illness.

Your doctor can go over with you exactly what your physical limitations are in regards to what you should and shouldn't be doing. He may also recommend physical therapy, depending on your situation, or he may just recommend specific guidelines for exercising. If you decide to go the route of hiring a personal trainer, which is a good idea for many, be sure to find one that has experience working with your particular health condition or conditions. Although their expertise can be a lifesaver, it won't help you if they aren't tailoring it to what you can realistically do.

And last but not least, set realistic expectations for yourself. Getting in shape takes a long time for even the healthiest people, so don't expect miracles to happen instantly. Instead enjoy the small successes along the way.

It's that time of the week again. Yup, it's time for me to drop a little knowledge on you and offer up my Exercise of the Week. If you'll recall (if if you'll simply go back in the archives), last week's exercise was The Plank. While this was a static exercise, this week we'll get you a bit more mobile.

It's called the Spider-Man Crawl, and it's a great exercise to get your heart rate going while at the same time stimulating several of your primary and ancillary muscle groups. A word of caution: Besides the typical exercise disclaimer about consulting your physician before beginning any exercise regimen, I also suggest that you perform this exercise in a wide open space. Due to the amount of "climbing" you will be doing, performing the Spider-Man Crawl in a crowded gym may not be the best idea. With that out of the way, let me tell you how the Spider-Man Crawl is done ...

Getting and staying physically fit involves a two-pronged approach: Diet and Exercise. Working with synergistic effect, diet and exercise will help you shed any unwanted pounds and even add some muscle tone, to boot. The key is to make sure hat you are consistent with both, especially since there is evidence to suggest that dieting alone will not reduce harmful abdominal fat cells unless you exercise, as well. And, since a large waist can sometimes be an indicator of cardiovascular risk, all measures should be taken to make sure that those fat cells stay away from your midsection.

To come to this discovery, researchers put 45 obese and overweight women on one of three exercise regimens: Diet only, Diet plus low-intensity exercise, and Diet plus high-intensity exercise. Twenty weeks later, all of the women saw a reduction in weight and their waistline, but the exercisers also showed a decrease of about 17% in the size of their abdominal fat cells, which are important predictors of heart disease. The non-exercisers' overall decrease in abdominal fat cells was less than 1%, by the way.

This further proves the importance of exercising and eating right, especially since this information suggests that just doing one of the two may not be enough. But, worry not -- the study also showed that you don't have to run marathons or hike the Appalachian Trail in order to see results. Some low-intensity walking a few days a week will work just fine.

Getting physically active isn't difficult. But if you've been spending a lot of time on the couch or in front of the computer -- the longer you're not active the harder it gets to motivate. You might need to take some baby steps to get moving again. Walking is simple for most -- and an easy way to keep those blood pressure levels down, reducing your risk of heart disease.

Try walking outside at a time of day that makes you feel soothed and relaxed, such as first thing in the morning or at dusk -- but be safe and aware of your environment. Make it a routine -- at least three times a week. Walk for long enough and fast enough to feel your heart beat a little faster, then let yourself cool down and slow your pace.

Wear layers when it's cold -- when you warm up a bit, you can cool down easily. Treat yourself and get some comfy walking shoes if you don't have the right foot support. Drink lots of water -- carry it with you. Walk with a friend if that helps get you motivated. If you prefer to walk alone, try listening to your favorite up-tempo music on your personal listening device to get you going!

Belly dancing is rapidly gaining popularity in gyms and dance studios around the U.S. It's a fun and sexy way to raise your heart rate and shimmy away those extra pounds clinging to your middle. Recent research shows that excess fat stored around the abdomen -- indicated by a waist-to-hip ratio measurement -- is a strong predictor of heart disease, especially in women.

A traditional Middle Eastern folk dance celebrating births and weddings, belly dance uses isometric movements of the hips, abdomen, rib cage, arms and shoulders to tone and strengthen your tummy, glutes and thighs. Movements include a basic hip lift and drop -- working the hips, obliques and thighs -- combined with rapid hip and shoulder shimmies and snake-like arm movements that provide overall muscle definition. Its a challenging and entertaining way to exercise and lose weight! Try the washing machine shimmy or some simple lower undulations at home!

Exercise is a good remedy for depression -- which is also directly linked to the development of heart disease. The effects of exercise better combat mild to moderate depression than anti-depressants over the long-term, studies show. You can prevent depression and heart disease at the same time by exercising regularly throughout the week.

A review of a compilation of studies starting in 1981 show that exercise can also help treat severe depression. One of the major studies divided a group of depressed people into three groups -- one that took Zoloft, one that undertook and aerobic exercise program, and one that did both. After 16 weeks, people in all three groups were relieved of their depressive symptoms to some extent.

While researchers note that anti-depressants work faster -- and are more effective for those suffering from a severe lack of motivation which often accompanies depression -- the study found that six months later, those who kept exercising regularly were less likely to have a depressive relapse. Researchers recommend 30 to 60 minutes of moderate exercise daily, such as brisk walking or stair climbing.

Not only does regular exercise help promote heart health and reduce the risk of cardiovascular disease, it also keeps the mind toned and flexible as well. Regular exercise is qualified as a minimum of 30-minute cardiovascular workout routines three times a week -- not just the moderate activity level of going for a leisurely walk.

New studies reveal that exercise reduces the minds slow decline as we age. Exercise improves blood flow and at the same time improves certain mental activities simultaneously. Fitness training showed enhanced functioning in executive control aspects of the mind -- the brains happy little CEO was better able to plan, schedule, multi-task and remember things with a good physical workout.

Your heart health risk factors go up depending on your level of body fat; how much abdominal fat you carry and other health factors like high blood pressure, high LDL/ low HDL cholesterol, high triglycerides, high blood glucose, family history of premature heart disease, lack of exercise and cigarette smoking.

As part of the Obesity Education Initiative, the National Heart, Lung and Blood Institute offers the Calculate Your Body Mass Index (BMI) that calculates your body fat based on height and weight. You will then be able to compare your score against the BMI chart to determine if you fall into one of four categories: underweight; normal weight; overweight or obese.

To figure out if you are at higher heart health risk based on abdominal fat, measure your waist. For women, a waistline above 35 inches increases health risks, for men it is any measurement above 40 inches.

According to experts, even a ten percent reduction in weight can significantly begin to reduce the heart health risk factors associated with being overweight or obese. To find out what your BMI is, the Calculate Your Body Mass Index is a free tool available online to help you determine your BMI.

Intuitive Eating is about making peace with food. Fostering a healthy relationship with food. Giving yourself permission to eat anything you want. The philosophy is more practical common sense than it is revolutionary -- but perhaps it is revolutionary in the common sense of learning to listen to your body when it sends you both hunger signals and then when it tells you it is full. The very nature of dieting teaches us to ignore all signals. Over time, we lose touch.

In the book Intuitive Eating: A Revolutionary Program That Works, Evelyn Tribole, former nutrition expert for Good Morning America and currently a dietitian with a counseling practice, and Elyse Resch, nutrition therapist for 24 years, specializing in eating disorders and preventative nutrition states that you can learn how to reject the diet mentality forever; learn how the three eating personalities define our eating difficulties; and how to honor hunger and feel fullness by following their program.

To begin, they offer the Are you an Intuitive Eater? quiz on the Intuitive Eating website. While there, you can read research and articles that explain more about learning to unlearn everything most of us have been taught about losing weight and maintaining a healthy weight. Although eating anything you want might seem absolutely backwards, it might be the most forward approach suggested in the last 40 years.

Now that we have told you all the great heart health and weight loss benefit there is to bouncing on a mini-trampoline -- we are here to tell you not all mini-trampolines are alike.

According to JB Berns, the creator of the Urban Rebounding Program, the mini-trampolines found in stores are not build to withstand the demands put on it during the repetitive bouncing exercises of rebounding.

For those who have become bored with workout routines, or suffer from joint and muscle stress that can result from various forms of exercise, rebounding is an easy and fun alternative. Berns offers a mini-trampoline built to last, a stabilizer bar, and exercise videos as part of the Urban Rebounding Program.

A martial arts black belt in karate and fitness expert named one of America's top 10 personal trainers by Fitness magazine, Berns states that rebounding offers a "challenging cardiovascular workout without excess stress on the heart, muscles and joints. that allows the body to work harder, for a longer period of time without absorbing the shock and stress of hard-surface workouts."

To learn more about the As Seen on TV Urban Rebounding Program, visit the company's website online.