You've heard about the health and fitness benefits of swimming, but what if you could also jump into the pool for an aerobic workout? Walking in water or treading water for several minutes at a time are great ways to build stamina and endurance; aquatic exercises actually help to burn lots of calories without over-stressing your muscles.

If you never feel like you have enough energy to work out, you may be a strong candidate for a water-based routine. Here are some of the top health and fitness benefits of walking in water:

1. Water walking helps slow down the aging process. The cleansing effects of being in water and getting a workout by doing continuous aerobic activities can have many benefits on your skin. You can release toxins from inside out and may even slow down the aging process as a result.

2. Resistance training is much easier in water. If you're stuck in a fitness rut, you can dive into the pool for a much-needed resistance workout. Aquatic workouts use the weight of the water as resistance, which means your muscles have to work nearly twice as hard to perform each movement. Plus, you won't 'feel' this workout like you would with a weight training routine at the gym.

3. Improved muscle tone within weeks. The invigorating routines used in water aerobics will revive untoned muscles and help you get stronger within a few short weeks. Just make sure you're consistent with the workouts to make the most of each session.

4. Better sleep. Water exercises will increase your heart rate and make you stronger and leaner; the intensive workouts will also help to release stress and reinvigorate your mind and body. This leads to better sleep, so you can start looking forward to a good night's rest.

5. Improved well-being. If you stick with a healthy diet, drink an adequate amount of water each day and keep up with a consistent routine, you'll start to look and feel better in a very short period of time. A balanced diet, staying well-hydrated and getting regular exercise is essential for your health and a positive state of mind.

Calf raises are many times overlooked when making up an exercise rotation. They are the best exercise to strengthen and tone your calves. Most women can agree that having toned and nice looking legs is a big part of the reason why they exercise, but yet this awesome exercise is many times forgotten. Not only will calf raises tone your legs, but they will also strengthen your calves so you have no problem walking in those stilettos you bought. Calf raises are no just for women, as men can benefit from them as well, making their calves stronger.

Here is how to do a basic calf raise:

1. Stand on a raised step with your heels hanging off the step. Just the ball of your foot and toes should be planted firmly on the step.
2. Raise up on your toes as high as you can go. Your calf muscle should be flexed and your knees should be straight. If needed, you can stabilize yourself by holding on to a wall or chair.
3. Lower back down until your heels are even with the step again and repeat the exercise.

If you do not have a step or bench that you can use, you can always do a variation of the exercise. You can simply stand flat on your feet and raise up and then lower them back down to the ground. Another variation of the calf raise is sitting down on a bench and doing the same movement. Many times men do calf raises this way as you can add weights on your legs to make the exercise more challenging.

You can also make the exercise more challenging by doing only one leg at a time or by holding dumbbells down by your side. By only doing one leg at a time, you can further concentrate on that muscle and it works it harder. The added weight makes the calf muscle work harder during the exercise, which means that it gets stronger quicker.

Calf raises are a great addition to any lower body workout or any circuit training routine you have. They are the best exercise to tone and strengthen your calf muscles.

You're eating right, finally making it to the gym as planned, but you're still not getting the results you want. What's going on? Your metabolism could be to blame. Having a sluggish metabolism can make it really difficult to increase your core body temperature and burn off those extra calories. If this sounds like the reason why the scale won't budge, you need a better plan for boosting that heart rate and stoking that calorie-burning fire!

Start things off by changing up your workout schedule. If you've been hitting the treadmill and weights on alternate days and aren't seeing results, it's time to try something new. Jump onto the elliptical trainer for a great cardio and resistance combo that will get your heart pumping. Pick up the jump rope and do a few sets between your treadmill run to give your body a new challenge. The goal here is to work just a little bit harder by challenging different muscle groups.

Next, make sure your diet really is up to par. Are you eating three large meals and feel like you're starving in between? The best way to give a sluggish metabolism a boost is to eat small snacks, up to six 'mini meals,' throughout the day. This will give you plenty of fuel to get through a few hours without feeling hungry, and will keep that digestive fire and metabolism running at full speed. Just fill up a lunch tote with your daily meal plan so it's easier to keep up with your healthy routine.

If you're not getting the results you want from your fitness routine, make sure you're getting enough sleep. A lack of sleep can make it very difficult to keep your energy level running strong throughout the day, and you're more likely to overeat or eat the wrong types of foods when you're tired. Make sure you're getting between 7 to 9 hours of rest per night so that your body can effectively burn extra calories all day long.

Revving up a sluggish metabolism is no easy feat, especially if you're already exercising regularly and eating a well-balanced diet. Making a few tweaks to your daily schedule and routine may be all you really need to get that metabolism running in high gear, and start getting the results you want!

When the treadmill routine is getting tiresome and fitness classes at the gym have become a bore, maybe it's time to spice things up with some dance moves! Dancing is a great way to increase stamina and endurance, and many types of dances qualify as a great aerobic workout. While you might not get a Dancing with the Stars-esque body after your routines, you will be on your way to better health when you show off those moves consistently. Here are a few high-calorie burning dance routines that may just get you into shape this season:

Hip Hop: You don't have to be an MTV-enthusiast to learn the basics of hip-hop dancing, and incorporate them into your aerobic workouts. Hip hop dance classes give you the best of both worlds with jumps, twists and high-energy moves that will get your heart pumping. Plus, you can groove to your favorite rap or R&B artist.

Ballroom dancing: While you might not think the slow-paced moves of the fox trot or the tango can burn a lot of calories, the American College of Sports Medicine reports that you can add thousands of steps to your daily walking total with these fun social dances. They're a low-intensity aerobics routine that require concentration and focus, and will get your entire body moving in no time.

Latin Dancing: The samba, cha cha, paso doble and rumba are just a few popular dance styles that are sure to turn up the heat for your fitness routine! These types of dances encourage constant movement and focus on controlling the hips and lower back. They're also a lot of fun, and you can burn several hundred calories per hour practicing and performing these fun routines.

Tap: If you have two left feet, learning how to tap dance will help you become a dance pro in no time. Tap dancing encourages constant lower body movements, and will also help you improve your posture. You'll learn the art of the stomp, and can fine-tune your rhythm skills to deliver a spectacular performance!

From hip hop to salsa, you have some options outside the gym for keeping up with your fitness resolutions. Put on those dancing shoes and choose any of these fun routines to burn some extra calories every week!

Pull ups are one of the best exercises to increase upper body strength. Although pull ups have simple directions, they are not the easiest exercise to perform. Beginners may not be able to even do a pull up and have to do other exercises to build upper body strength first. To do any kind of pull up, you will need a pull up bar or some sort of strong bar that will support your weight and allow you to hang free from it. You may also want to wear gloves so you do not get blisters.

Here is how to do a basic pull up:

1. Stand below the pull up bar and grasp the bar in an overhead grip so that your knuckles are facing towards you. Your arms should be slightly wider than shoulder-length apart.

2. Hang from the bar with your arms straight and your legs straight. If the bar is not high enough, you may have to bend your legs backwards at the knee.

3. Pull yourself up towards the bar as you bend your elbows. Raise yourself high enough so at least your chin goes above the pull up bar. Be sure to keep your legs completely still and your stomach contracted.

4. Lower back down in a controlled manner so that your arms are straight again. Repeat the steps.

There are a couple of different variations of this exercise that you can do. Some may be more difficult while others will just focus on working specific muscles.

A wide grip pull up is done when you move your grip as wide as possible while still being comfortable. This variation focuses more on the upper back and rear shoulder muscles.

A jumping pull up is used by some beginners to gain some upper body strength. This variation involves squatting down and using your legs as well as your arms to propel yourself up over the bar.

You can also choose to add weights to your pull ups in the form of a weighted belt or a free weight held in between your legs.

Pull ups are a good exercise to add to your strength training routine, as this one simple move can work all the muscles of the upper body. This can save you time on your workouts.

Getting into the exercise habit is one of the biggest challenges of modern living. After all, how many of us can make time for regular workouts when we're juggling family schedules, keeping up with work deadlines and squeezing in just enough hours of R&R each week to enjoy it all?

The reality is that your workout won't really be effective until you keep up with some sort of schedule. And, scheduling = commitment, a scary word for some who would rather avoid the responsibility. So how do you get over this personal challenge? Here are some easy ways to say goodbye to your inner commitment-phobe, and start getting some results with your workout routine:

1. Write it down. Make yourself a personal contract and stick it on the refrigerator/hallway wall/inside of the front door so you can't miss it. Seeing your signature on a contract may be enough to prompt you to keep on keeping on.

2. Pack your bags. Don't give yourself the excuse to skip a workout because you don't have the gear. Pack your gym bag each night before your scheduled day so you can just grab it and go.

3. Meet up with friends. Having someone else hold you accountable for your 'gym appointment' can help you get over your fear of commitment, and increase the chances of future trips. Plan to meet someone you know and feel comfortable working out with at the gym, or even at a local park, so you can keep each other motivated.

4. Set a short-term goal. Some people clutch onto a fear of commitment because they think they might fail in the long run. When it comes to fitness, you can set achievable, short-term goals so that you can "see the light at the end of the tunnel" and work towards getting there. Short-term goals will eventually add up to long-term goals, so set some realistic goals and celebrate your milestones.

5. Set yourself up for a reward. Did you make it to the gym all three times this week? Reward yourself with a new outfit or a trip to the spa so you can celebrate your achievement. Incentives can help you overcome your fears and strengthen your commitment.

Sticking with your fitness routine can be a challenge when work-related stress, an overbooked schedule and a never-ending to-do list take over your daily routine. A trip to the gym or Pilates class can take a backseat when you're just too busy, but there are some ways to get back on track. Having someone hold you accountable is an easy way to keep pressing on and keeping up with your fitness resolutions. Buddying up with a friend, coworker or a family member is a great way to keep up with your commitment to get in shape, and motivate yourself and the other person in the process!

All you need to do is find a friend, coworker or relative who is ready to make or renew their fitness commitment. Ask around, find out who wants to lose weight or get buff this season. Then, set up a schedule where you are required to meet each other for a pep talk and workout session.

Some of the best exercises to do with a partner or in a group are walking, jogging, circuit training at an indoor gym, sports such as tennis or racquetball, yoga, Pilates, kickboxing routines, and swimming. Just pack your gym bag the night before so you can save some time and head straight to your meetup.

Exercising with a friend not only makes it easier to stick with your commitment, but also gives you a chance to take your mind off the routine. The once-intimidating weight bench and treadmill are easier to tackle when you have a friend by your side. It's much easier to finish your running routine when you have a friend running right next to you. Plus, working out with someone will give you a chance to chat, vent about your day, or just catch up on the latest gossip!

If you can't find a friend or relative to join you on your fitness routine, consider joining a fitness group in your area. These can be just as motivating, and you have the chance to make some new friends while you workout. Group fitness classes may be available at your neighborhood community center, or at the local gym. Sign up, get out there and buddy up for some fun and effective fitness sessions!

When it's time to hit the gym, most of us are in a serious time crunch. If your idea of a gym workout involves walking on the treadmill, riding the stationary bike or just doing laps around the track, you could be wasting your time. Sweating up a storm with basic cardio feels good in the moment, but you won't be doing your muscles any favors with that routine.

The best way to maximize your time is to do resistance training; you can burn up to four times as many calories by adding weights to your routine in the form of power squats, lunges and other weight-bearing sequences. Here are a few ideas to ramp up your usual cardio routine and blast off extra calories in no time:

1. Wear ankle weights. If you insist on strapping on those running shoes and doing laps around the track, bump up the resistance by wearing some ankle weights. These will make your usual jog that much more challenging and will give your lower legs a serious workout.

2. Play with resistance bands. Resistance bands use your own weight for resistance and help you strengthen and tone up muscles in a flash. You can do simple lunges, squats and pull ups with a set of bands by your side; they're perfect for that midday training session at the office or anytime you need to squeeze some training into your day.

3. Wear weighted hand gloves. Can't get away from the treadmill or elliptical machine? Pull on a pair of weighted hand gloves that add some resistance to your lower arms and help you tone up.

4. Do your crunches with a medicine ball. A 5 lb. medicine ball is all you need to add some power to your crunches. Just hold the ball with both hands above your head as you perform your oblique twists and ab crunches on the yoga mat. You'll feel the burn much faster and may finally see some results from your hard work.

5. Jump into the pool. Those ladies in the water aerobics class know a thing or two about resistance training. Performing simple walking or stretching routines in the water is a great way to burn calories and get those muscles in great shape.

When you're sitting behind a computer all day or are stuck behind a desk for hours on end, the seated position will take its toll on your posture. Stretching throughout the day can help improve circulation and keep your energy levels up. Stretching is especially important if you're trying to keep up with your get-fit routine; if you do manage to sneak off for a workout during lunch hour, or snag a break in the mid-afternoon for a power walk, stretching your arms and legs properly will reduce the risk of injury and keep you strong and healthy. Here are some easy stretching routines you can do behind your desk, any time of day:

Lower Arm Stretch: Interlace your fingers and push your arms out in front of you. Tense your upper back and shoulder blades, and continue pushing forward until you feel your back muscles contract. Hold for 10-15 seconds at a time, and repeat.

Oblique Stretch: Extend your arms overhead and hold one hand with the other while pulling your body to the side. Hold for 15 seconds, inhale and exhale, then do the same to the other side. This is a great way to stretch at your waist and elongate your torso.

Ankle Rotations: Sit with square shoulders and feet slightly apart. Lift one leg up about a foot from the ground and rotate your ankles clockwise for 20 revolutions and counterclockwise for 20 revolutions. Repeat with the other leg.

Upper Back Stress Buster: A great one if you're hunched over a computer keyboard or laptop for most of the day; interlace your fingers behind your head and make sure your elbows are pointing straight out. Push your elbows back to make your shoulder blades contract, and hold the muscles in a tense position for at least 10 seconds before relaxing. Repeat 2-3 times.

Shoulder Stretch: Hunch your shoulders tightly up towards your neck and hold for 15 seconds before releasing. Repeat for 10 seconds, and release. This will help loosen up your upper back and tense neck muscles.

Don't forget to drink lots of water throughout the day, since this also keeps your energy levels up when you're in a seated position for most of the day. And, be sure to pack those walking shoes for those opportune moments where you can squeeze in a workout during your break.

It's been a long and stressful day at the office, or you've been blessed with looking after a gaggle of young kids over the Spring Break holiday. Whatever the case may be, hitting the gym for a workout or even your new exercise regimen suddenly disappeared into the abyss of the priority list. Working out regularly promises dozens of health benefits, including lower blood pressure, decreased stress levels and even a better sense of well being. Unfortunately, most of us don't make enough time to meet our weekly minimum requirements; when health and fitness take a backseat, we also put ourselves at risk for fatigue and stress.

Fear not! There are some ways to schedule a workout into even the busiest schedule. If your calendar is packed to the brim with to-do items, here are some ways to sneak in a workout or two in your busy day:

Spend Mondays with a Personal Trainer
If you can invest in a personal trainer, get your week off on the right start with a one-on-one session first thing on Monday morning. If you can't spare the cash for a trainer, enlist a buddy instead; make a commitment to hit the gym together first thing on Monday to kick those post-weekend blues together and get a positive start on fitness for the week ahead.

Become an Early Riser
If you're already getting up early to head to the office or wake up the kids for school, set your alarm for 45 minutes earlier than usual to get a head start on your day. Just 30 minutes of vigorous activity - jump roping, speed walking or a quick jog - is enough to get your metabolism in gear and burn fat all day long. Keep those running shoes by your bedside and throw on your workout gear before the household begins their day.

Make the Most of Lunch Hour
Have 15 minutes to spare during lunch hour? Change into some walking shoes and hit the streets for a power walking session. If you live in the city, this is a great way to window shop and explore new neighborhoods. If you're in the country, enjoy the fresh air and great outdoors while burning a few extra calories!

Some people dread the word lunges when it comes to exercise, but lunges are one of the best exercises to work your lower body. They can help tighten and tone your calves, hamstrings (back of your legs), quadriceps (thighs) and also slim down your hips and stomach, while lifting your butt. That is a lot for a simple exercise. Add in some arms raises or biceps curls with weights and you can get in a total body workout. Best of all, there are different variations of lunges that work to specifically target a certain muscle in your lower body.

Here is how to do the basic lunge:

1. Stand with your feet approximately hip-width apart with your hands on your hips or down by your sides holding dumbbells.

2. Take one big step forward with one of your legs.

3. Bend the knee of your front leg until your thigh is parallel with the ground as you also bend the back leg so that the knee comes down towards the ground. The back leg should be balanced on your toes.

4. Raise yourself back up and step your front leg back to the starting position.

5. Do your set on your one leg and then switch your lead leg to work both legs evenly.

As mentioned, there are quite a few varieties of lunges that you can do. With a static lunge you don't take your step forward, but just drop your back knee down into a lunge position. Side lunges are a little bit different movement as you are taking a step out to the side and lunging that way instead of stepping forward. A side lunge works more of your inner and outer thigh as well as your hips.

You can also add other fitness equipment into your lunge workout. Add resistance bands under your feet to make your legs work harder. Or place your back foot up on a step to switch the focus of the exercise almost entirely on the front leg and thigh.

Be sure that you have a good pair of tennis shoes on when doing lunges so you do not injure yourself.

Lunges are a great exercise to add to your exercise routine. They also make a great addition to any circuit training routine as well. If you want toned and tighter legs and butt, then you need to start practicing your lunges.

Learning fitness training tips is an important element of any exercise program. There are some very basic ways to incorporate to safely exercise.

Warming Up
A brief warm up is one of the most critically important fitness training tips. People often overlook this step and increase their risk of injuries when exercising. Even exercise videos don't always provide a warm-up, so it is important to take just a few minutes before starting any fitness program to do so. You can walk slowly in a circle and do basic stretches and push-ups.

Too Much Muscle Training
There is such a thing as too much of a good thing. Overusing strength training workouts such as dumbbell moves can tear the small fibers of your muscles and even decrease muscle mass. Most strength training should be done every other day, unless you are a professional bodybuilder.

Not Eating Enough Carbohydrates
People on low or no-carb diets put their muscles at risk when they exercise. Eating whole grains and not white flour is a good way to promote good health and fitness.

Not Drinking Enough Water
Always drink water before, during and after an intense workout. Failure to hydrate properly could lead to severe health problems such as heatstroke.

Exercising for Too Long
Too much exercise is a bad thing, because it can cause the ending of periods in women, promote bone loss and damage muscles. Working out more than 90 minutes a day is usually considered excessive.

Lack of Proper Shoes
Some people do indoor walking videos without proper tennis shoes or wear work shoes to the gym. Getting a good pair of men's sneakers or women's workout shoes is extremely important to avoid injuries, especially in those who carry extra weight.

Cooling Down
Cooling down, especially after a hard cardio workout, is important to ease your body back into normal activity. Walking slowly and stretching are great ways to cool down after any aerobic workout.

Implementing fitness training tips is easy to do, whether you want to walk in your neighborhood, workout at the gym or use an exercise video at home.

When the workday feels like a drag and hitting the gym after work feels like Mission Impossible, consider breaking up your day for a mid-day fitness circuit. A quick, high-intensity lunch time workout can give your metabolism a boost and help you log in that much needed gym time. If you have just 20 to 30 minutes to spare on your lunch break, consider jumping into any of these mini-workouts to keep up with your fitness resolutions this season:

Chair Squats
You won't even need to leave the office for this simple routine; just pull a chair away from your desk and do a series of squats by standing up and hovering over the chair base for 15-20 reps. Use a pair of water bottles as weights for extra resistance.

Speed Walking
Put on a pair of walking or running shoes and head outside for a brisk 20-minute walk. Head on over to your favorite smoothie place, coffee shop or just go on a window-shopping hike across town to log in those miles; just make sure your pace is fast enough to increase your heart rate.

Yoga Poses
An empty employee lounge or conference room is the perfect place to de-stress and stretch with a few yoga poses. Find a quiet space where you can center yourself and enjoy a few minutes of bliss; a few focused, intense stretches will get the blood circulation going and help you re-energize in the middle of an otherwise stressful day.

Wall Push-Ups
Another in-office maneuver, this exercise will tone up those biceps, shoulder muscles and upper back. Stand facing a wall about 2 feet away from the base. Push your palms against the wall and lean into the movement to do a standing push-up. Repeat for 15-20 reps or until you feel a burn.

The best time to do undertake the mini-workout is right before you dig into the lunch pack; you'll get to rev up your metabolism before noshing on that meal and may even burn it off faster. A brief, high-intensity workout will help build up endurance and stamina and keep you charged up for the rest of the day; follow the energy spike with a light brown bagged lunch for even more health benefits.

It's easy enough setting goals to 'lose ten pounds' or 'get in shape this year,' but when it comes to putting your diet intentions into practice, the idea can disappear in a flash. Free food at the office, snack attacks when stress levels run high and the temptation to overindulge at dinner can easily add a few pounds to the waistline and completely derail your diet.

Still, there are some easy ways to navigate through your day without partaking in diet sabotage. Here some simple tricks for keeping hunger at bay and just saying 'no' to diet saboteurs:

Pack a Lunch
Grab a lunch bag and stock up on all your favorite healthy fare for a day's food supply. From granola bars and low fat yogurt to a healthy tuna sandwich, you can make your menu ahead of time and turn to your lunch pack when hunger strikes. Having your own food close at hand makes it easier to avoid the snack machine and tempting treats throughout the day.

Sip on Water
Water is good for the body and mind, giving your brain a boost when you're tired and helping the body flush out toxins naturally. Staying hydrated will also ward off hunger pangs; carry a water bottle that you can fill up throughout the day to keep yourself well hydrated and energized throughout your busy day.

Scale Back on Coffee
The coffee habit may be one of your diet demons in disguise; while coffee will give you that jolt you crave, you're also likely to experience a crash in a few hours that leaves you hungry and craving sweets. Start cutting back on coffee and sip on milder, healthier forms of caffeine, like green tea, to keep up your energy level naturally.

Keep Track of Your Meals
Jot down your food intake over the course of the day and keep it close by your side to avoid overindulging. Holding yourself accountable may make it easier to stick with your healthy intentions, especially when the office is dishing out baked goods galore.

Hit the Gym
A brief exercise session each morning will rev up the metabolism and also keep hunger pangs at bay. Starting your day with a healthy activity can also make it easier to make healthier choices the rest of the day.

It's a well known fact that adding small segments of physical activities to the day will keep your metabolism roaring and ward off a few extra pounds. Experts recommend brief speed walking sessions after lunch and a quick round of weights in the early a.m. If you can't remember to add these activities to your schedule, there's another way to get on the mega calorie burn, and it's as simple as picking up the vacuum cleaner.

Common household chores such as vacuuming, dusting the living room and mopping the kitchen floor give all your major muscle groups a mini workout; as you tighten up those abs to get to those hard-to-reach places and turn yourself into a mean, cleaning machine, you can burn off hundreds of calories per hour. Here are just a few chores and activities that will help you reach your fitness goals - and leave your house or apartment squeaky clean:

Ironing
Guaranteed to make your shoulders and upper back sore but strong, and you'll burn over 115 calories per hour.

Vacuuming
Get the place looking spiffy and burn nearly 200 calories per hour, even more if you add ankle weights to the mix.

Carrying Laundry and Household Items up and down Stairs
Almost 500 calories per hour; just make sure you're maintaining a steady pace to give thighs, glutes and hips a major workout.

Washing Windows
Give biceps, triceps and shoulder muscles a killer workout and burn almost 200 calories per hour. (So that's how those professional window cleaners stay so buff.)

Washing the Car
Grab that wax and practice the 'wax on, wax off' technique; get sudsy and enjoy a real car washing experience to blast off over 230 calories per hour.

Raking Leaves
Clean up that lawn and get your garden in tip-top shape for the season while burning over 350 calories per hour.

Washing Dishes
Give the dishwasher a break and hand wash a load of dishes to burn nearly 200 calories per hour.

Painting
Painting walls or window trim burns 65 to 100 calories per hour - give those biceps a mega-workout!

So what are you waiting for? Strap on a pair of sneakers and hit the cleaning closet for your 'workout equipment' of choice.