United States Navy Sea, Air and Land Teams, commonly known as SEALs undergo some of the most grueling military training in the world. These elite commandos must be in perfect physical condition to accomplish a wide variety of missions.

Every Navy SEAL recruit has to attend Basic Underwater Demolition School, otherwise known as BUDS.

During this training, the Navy SEALs are pushed to their physical and mental limits. SEALs need to already be in top shape before they start this training.

Traditional body building routines are beneficial to many athletes, but SEALs often take a different approach to training.

They rely on strength as well as endurance to get them through their missions. Let’s have a look at what the Navy SEAL Workout Routine looks like.

Build Lean Muscle

SEALs need to have the endurance to swim or hike for hours just to get to their mission location. The physical training is geared towards recruiting muscle fibers that will help build lean muscles.

This will help the SEAL maintain the energy they need during extended periods of activity. This type of fitness level is best developed by performing high repetitions of exercises.

Navy SEAL Training

Every prospective SEAL candidate must pass the Navy’s physical screening test. This test consists of the following exercises:

• Swim 500 yards in less than 12 minutes
• Perform at least 42 push-ups in 2 minutes
• Perform a minimum of 50 sit-ups in 2 minutes
• Perform 6 pull-ups
• Run 1.5 miles in 11 minutes and 30 seconds

Navy SEAL Workout Routine

A basic Navy SEAL workout routine incorporates the exercises that are performed during the physical screening test. The routine often utilizes the pyramid training method. The goal of this method is to build up to the maximum number of repetitions gradually, and then descend back down to the start of the workout. This will help work the muscles to failure.

Navy SEAL Fitness Pyramid Program

For best results, do this program 3 times a week and skip a day between the workouts. Also, alternate exercises between each set. After completing 2 push-ups, go right to 3 sit-ups, 2 dips and finish with 1 pull up.

Each time you do a set, you are adding repetitions, until you reach the goal. At that time, you are decreasing your repetitions. In this fashion, you are working your way up and down the pyramid.

The Navy SEAL Fitness Pyramid Routine

Exercise                  Number of Repetitions

Push-ups                 2,4,6,8,10,8,6,4,2

Sit-ups                    3,6,9,12,15,12,9,6,3

Dips                        2,4,6,8,10,8,6,4,2

Pull-ups                  1,2,3,4,5,4,3,2,1

As your muscle endurance increases over time, you can add more repetitions to each exercise. To enhance your fitness level, you can also add a weekly swimming and running regimen.

In fact, running and swimming are the bread and butter to the Navy SEAL workout routine. An effective running program will consist of running 2 miles at least 3 times a week. If you like, you can do this on the same days as the pyramid exercises.

Of course, no Navy SEAL can succeed without being able to swim. If you have access to water, try to swim for 20 to 30 minutes without resting. You can do this 2 to 3 times a week.

Advantages of the Navy SEAL Pyramid Training

The concept of Navy SEAL pyramid training can be utilized to strengthen and tone your body. These ascending and descending sets are also a useful way to challenge your muscles by breaking up the monotony of a traditional strength training routine. The quick pace of this Navy SEAL workout also provides additional cardiovascular benefits.

You don’t have to be a Navy SEAL to incorporate pyramid training methods into your fitness routine. Try this routine for 6 weeks and see for yourself what kind of results it can produce.

The best part is that you don’t need any weights or machines. You can perform this routine in a local park or even in your living room. Just remember to increase your intensity level as the exercises become easier.

For those keep fit conscious people having to tighten their belts in recent times, an expensive gym membership may have been one of the first casualties when it came to cutbacks. A more cost effective option is putting together a home gym – while the initial outlay is undoubtedly big, the long term cost benefits are huge.

With that in mind, here follow five ideal pieces of equipment for starting off your own home gym. Any one of the following options would be an ideal starting point, while a combination of several would be fantastic.

Exercise bike

Perfect for those who want to ease themselves in to keep fit with a familiar piece of equipment, exercise bikes are easy to operate but offer a great workout. They’re just the thing for general cardiovascular session while also building up leg strength.

They also tend to be fairly small compared to some other pieces of keep fit equipment, so they’re ideal for anyone with limited space for their home gym.

Rowing machine

A rowing machine is another relatively simple piece of equipment to get to grips with that also offers many keep fit benefits – making it ideal for beginners and veterans alike. They offer a great fat burning and body building workout without causing high levels of impact on your hips, knees or ankles.

There are several types of rowing machine available; go for one with high tension levels if you’re looking to build strength.

Treadmill

If you have the space for it, then a treadmill is a wonderful addition to any home gym setup. You’ll need a similar amount of space as you would for a single bed, so take that into account before going out and buying one.

One of the big benefits to treadmills is that they can offer a simple jogging/running session for those who just want a general weight loss programme – but also offer more complex workouts for those who plan to up their stamina levels or achieve a more rounded workout.

Cross trainer

If you’d like to get the kind of benefits associated with treadmills but without putting your joints through as much punishment as such a high-impact workout entails, then a cross trainer is ideal for you.

These machines offer a superb general fitness workout, helping to tone the user’s upper body and legs along the way – making them ideal for anyone looking to lose weight and improve their aerobic fitness.

Multi-gym

If you’re looking for a well-rounded workout then you’ll need to do more than just aerobic exercise. There are a number of options available to you, but a multi-gym offers an ideal way to integrate a number of different weight-based exercises into your routine. As with the treadmill, though, space is a major consideration when it comes to buying a multi-gym – you’ll need the amount of space you would usually set aside for a double bed, so double check your dimensions before splashing out.

Regular exercise can go a long way to keeping fit and healthy, but there’s always the potential for unforeseen health issues cropping up at short notice. With that in mind, it’s best to keep yourself covered with affordable healthcare. One great option is joining a mutual healthcare society for access to top notch health care services for a low cost.

If you are thinking of buying weight training equipment, then you must be considering which of the two to get – Free Weights or Weight Machines.

Here are some pros and cons of both these types of weight training equipment to help you make an informed decision-

Advantages of free weight training equipment and disadvantages of weight machines are:

• You get a more complete range of motion when you free weights as against other weight training equipment. You use a greater number of muscles and your movements will be more natural when using them and these are likely to give you better results in terms of muscle gains and improving strength as well as enhanced body balance. There are limited movements that are possible when you use a machine because the range of motion of the machine itself is limited.
• One set of free weights can be used in a number of different ways whereas there is only so much you can do on a weight machine. So obviously the latter is less versatile and flexible and gives you fewer exercise options.
• Free weights take up less space and are more portable. On the other hand, elaborate weight training equipment can take up a considerable amount of space, and cannot be carried from place to place or find place in your travel bag.
• Free weights are a far more economical weight training equipment option. Machines can be expensive even if you get a basic or compact system
• When you train using free weights you make use of something called proprioreception; which is the brain’s ability to place the body in relation to its surroundings with enhanced balance. In a sense free weights also train the mind, whereas working out with fixed machines will be a less mindful and more mechanical process.

Advantages of machines and disadvantages of fixed weight training equipment are:

• Weight training machines can be suitable even for beginners and there is little requirement for formal training or hands on coaching, when one starts on a program involving weight training equipment. Free weights can require some more knowhow and instruction however.
• Perhaps the greatest disadvantage of free weights is the risk of injury. There is always the risk of injury when weight training equipment is improperly used; however this risk is higher with free weights. Improper action, dropping a weight and so on can cause serious injury. Using improper form or being unbalanced while using free weights can mean injury that can take time to recover from, which can seriously set back a fitness program.
• Machines can specifically help a person with recovery and can be an important part of injury rehabilitation in some cases.
• With weight training equipment the right range of motion and correct form is very important – this is easier to maintain when using machines.
• Changing resistance or weight is easy, convenient and quick with machines. On the other hand, with free weights, you will probably end up wasting considerable amount of time changing the plates and so on.

For a lot of us, who are strapped for time, or live far from commercial gyms or are hindered by any other factor, the home gym exercise option is realistic, convenient and a workable solution. We take a look at the dos and don’ts that you should keep in mind when it comes to home gym exercise.

Here’s what you should be doing-

• Do scout around. Take a look online, go visit a few stores, speak to friends, and family. Consider what the best home gym exercise is for you, and what exactly you need to buy to make this home gym a reality. Scout around not just for prices, try out different equipment and also inquire about after sales service and so on.
• Do take some expert advice. One expert is your doctor who will appraise you of any health limitations you have that limit certain exercises. The other expert to speak to is a personal trainer or fitness specialist who may be able to guide you about how you can best meet your health and fitness goals. Even a friend or family member who knows his way around a gym could offer valuable tips.
• Do include cardio workouts into your home gym exercise program. You can choose from popular choices such as stationary bikes, treadmills (consider whether it is a motorized or non-motorized one you want), rowing machines, elliptical trainers or have a combination of more than one of these.
• Do include some weights. It may be a stationary bike, treadmill or elliptical trainer that forms the core of your home gym exercise program, but don’t forget the importance of including weights into this equation. They add to your strength and fitness, improving performance and making you more able to work out.
• Do treat your home gym exercise as an investment – an investment into feeling and looking better and being healthier. So in this sense don’t compromise on quality. Remember, something like a treadmill will take quite a pounding each day. So, do yourself a favor and opt for something that will go the distance. If you plan to buy any second hand equipment then check it over thoroughly before you buy it.
• Be consistent. Make sure that the home gym exercise equipment doesn’t turn into a clothes stand or a similarly overlooked piece of furniture. Make a plan and then make the commitment to stick to it.

Enthusiasm about home gym exercise is excellent, however these are some of the ‘don’ts’ to keep in mind-

• Don’t be over enthusiastic. It may be exciting to have a home gym exercise program, and you may be motivated to give it your best shot. However overdoing it may cause injury and stress or could cause fatigue to the extent of demotivating you.
• Don’t get taken in by fantastic and unbelievable claims made by advertisers. No matter what they say about the sauna belt it is not going to “melt fat off of your midriff” or thighs or butt or whichever is supposed to be your ‘problem area’; nothing will enable spot fat reduction. So rather than buying such seeming ‘miracle products’, stick to the tried and tested items for your home gym exercise.

Desperate Housewives star Teri Hatcher broke a few taboos when she decided to embrace pole dancing and since then the activity has deliberately tried to shed its rather seedy association with stripping. Pole dancing is now a legitimate way to fitness; a great way to increase, strength and flexibility and to get super toned, athletic bodies.

Various celebrities such as Amy Adams, Kate Moss, Cindy Crawford have used pole dancing to keep fit in an entertaining and innovative way. Pole dancing is not just a way to get toned muscles and increase flexibility, it is a great way to get a cardio workout, improve coordination and flexibility and enhance grace of movement.

Pole dance embraces several dance forms such as Latin, classical dances and so on. The fact that there is the ‘sexy’ element to this fitness method can boost self confidence and esteem as well.

Only recently, Emma Roberts, star of Scream 4, went on record to say that she maintains her great figure by doing pole dancing. The 20 year old star, who is Julia Roberts’ niece, began pole dancing classes as a great way to work out and exercise and also as a way to hang out with friends.