Sabtu, 30 Maret 2013

The untold secrets to improve your physical fitness

You may disagree with me on this but please hear me out, “the best and the only exercise program for you is what you will do!” The next time you start an exercise program or eating plan please note the following guidelines and if it doesn’t accumulate not putting oneself through the hassle.

You need something to stick for the rest of your life, never start a program that will be set up to fail. Must be interesting and funny or you will never stick with it.
Below you will find some very interesting fitness tips to be held right on track.

Abdominal workout-the safest and most productive to train the abs are use the brace and hollow technique. Try standing normally, breathing normally, now suck your stomach in towards your spine and hold, remember to breath normally, hold for seven seconds and release, now do this exercise 10 times.

This is a basic isometric exercise that helps strengthen your ABS and muscular girdle around your waist.

Walk fast-research shows that regular, walking is one of the best exercises you can do for your overall fitness. Suited for people of all ages and fitness levels, it is easy to start and there is no complicated techniques to earn or buy equipment.

Walking is a great way to get in shape because it uses almost all the muscles and, as you have to bring the weight of the body, its relatively tiring. It is also safer to the joints and the back that most other forms of exercise because you’re not jumping up and down, then the impact is low.

Try Fitness Boxing-Boxing today is recognized as a health promoting endurance systems and exercise program that provides a total cardiovascular workout for six.

The exercises can be done with or without equipment. If you want to buy equipment then a heavy bag and boxing gloves available at any sports store for between $ 50.00 and $ 100.00.

A good jump rope can be bought very cheaply too. Other benefits include boxing, increased resistance, increased strength, speed and coordination, and used to reduce aggression. Sports scientists agree that boxing training is one of the best exercises because it affects the body.

Another advantage of boxing is promotes a people well is strengthening self-discipline. Combined with strength training, cardiovascular work becomes the total package for self defense and total fitness.

Checking the pulse-the best way to measure the effects of an exercise program on your body is to check your pulse. The easiest way to check your wrist is to place your index and middle fingers on your wrist or carotid artery.

Immediately after the exercise, counting your pulse for 15 seconds and multiply by 4. This can also be carried out during the exercise safely if possible. For a more accurate reading of a pulse to buy an electronic device from any sports shop.

Working Heart Rate Adjusted age-so now you have your exercise heart rate or heart rate per minute. Focus on the upper end of the ranges 50%-70%.

To calculate this out, deduct your age from 220. Suppose that your age is 40, deduce this from 220 and you get 180, 50% is 90 180 beats per minute, the 60% is 108 180 beats per minute, the 70% is 126 beats per minute, and so on. Don’t jump straight into 70% work.

Start with 50% and slowly work your way up to the upper limit of 70%. Start with no more than 10 minutes and up to 20 minutes of work. After 20 minutes at 70% and you are comfortable with that then work to increase your heart rate up to 80%.

Active isolated Stretching test (AI)-which extends to doing what it should to do stretching, it transports oxygen to sore muscles and quickly removes toxins so recovery is faster.

Finally also functions as a deep massage technique because it activates muscle fibers during the stretch. Isolate the muscle or group that you want to extend and contract the muscle opposite. This causes the isolated muscle or group to relax now and when it does it is ready to stretch.

Gently and quickly stretch the isolated muscle until it stretched any further; now give yourself a gently pull with your hands or rope. Go as far as it can and then hold the stretch for no more than 2 seconds and then release, do this for a total of 5 repetitions on the isolated muscle or group.

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