upper body

Exercise is a great way to relieve tension, but if you're running with your shoulders next to your ears, not only are you missing out on some of running's benefits, you're compromising your form as well. When out for your next run, take some time to mentally go through this checklist to ensure your upper body is relaxed and your form is up to par.

• Shoulders: Your shoulders should be away from your ears, and slightly back to open your chest. If you find them raised try this little exercise: inhale and actively raise your shoulders toward your ears, and with a big, percussive exhale, let them fall. Repeat two or three times and as needed during your run.
• Elbows: Your elbows should be bent to 90 degrees. This means that you should not be hitting your shoulders or your thighs with your fists.

To see the rest of the checklist, read more

Looking for a way to beat the summer and workout at the same time? Well have you tried kayaking? I am not talking about white water river kayaking, but getting out on a lake, bay, or inlet for some paddling action.

If you live near water, or are planning to vacation near water, you should have an easy time finding a place that rents kayaks and all the associated gear. Or better yet, you can introduce yourself to kayaking on a guided nature tour. Do consider taking a lesson, to learn how to maneuver the boat as well as the very important skill - how to get in and out of your kayak while you're in the water. They are really easy to tip.

Chances are you will start off with a beginner kayak since they offer greater stability and are more difficult to tip over. If it's your first time, I recommend going out on a day that isn't too windy, so the water is less choppy.

What's so great about kayaking? To find out read more

Now that baseball season has begun, why not hit some balls of your own? If you're looking for something different to do with your honey, how about a trip to the batting cages. It's great for working on your hand-eye coordination, your upper body, and a fun way to fine-tune your quick reflexes. When I miss the ball I end up laughing so hard that I miss the ball again, and end up laughing even more. Good times! And great ab work, the doubling over laughing part.

Most places will have a choice between hitting either baseballs or softballs. You can also choose the speed of your ball (if this is your first time, I suggest the slowest speed). You have to wear a helmet and only one person is allowed in the "cage" at a time. This is great because you can alternate taking pictures of each other.

Going to the batting cage is pretty cheap, and is usually priced by number of pitches. Prices vary between places, but you'll probably pay around $1 for every 10 balls. Some places will also let you pay a flat fee for a certain amount of time, such as $35 for every half hour.

Fit's Tips: If you're new to the batting cages, I'd start off with 20-30 pitches, and if you love it, you can always do more. Make sure to stretch out your shoulders, lower and upper back before swinging - you don't want to wake up all sore the next day.

On day eight of my Countdown to The Oscars with Ellen and Bob, Bob shows us some great upper (cable tubing exercises) and lower (squats) body workouts. Bob suggests that if you are going to buy yourself some cables, go for the ones with the handles to make life a little easier. Can't afford a treadmill at home, go outside! Sidewalks are like free treadmills.

Phew, my body feels great after doing that! What about you? Check out all of the other workouts with Ellen and Bob. The Oscars are this Sunday! Have you cast your ballot on Buzz yet? You should because you can win prizes!

Contrary to popular belief, rowing does not only target your upper body, it targets both the upper and lower body muscles, not to mention your abdominals. So hop on and try this beginner program.

• 00:00-05:00 Warm up: Start on a light resistance while rowing slowly. Take this time to concentrate on your form and get your rhythm going.
• 05:00-25:00 Build your speed and resistance to a level that puts you into your target heart rate zone for the entire 20 minutes.
• 25:00-30:00 Cool down: Slow your speed and reduce the resistance to the minimum but do NOT stop abruptly. As your heart rate begins to go down, let go of the handle and only use your legs while slowly gliding back and fourth.

Fit's Tip: Close your eyes and pretend you're on a serene lake, not in a sweaty and crowded gym. Also, if you have back problems, the rowing machine is probably not for you.

Don't know what your target heart rate is? Check out the Fit Calculator to find out!