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Wednesday, December 22, 2010

FITNESS FOR LIFE

                                   




         People everywhere are walking, cycling, jogging and swimming for the sake of their health. A regular aerobic exercise program along with a balanced diet is essential for the maintenance of good health. There are now so many ways to keep fit. For example, you can even cross-country ski in your bedroom in the middle of summer with a NordicTrack. Consumer demand for exercise equipment is growing rapidly and is already a $2 billion a year business.
                

                  Benefits of A Regular Exercise Program

What are the benefits of a regular exercise program? There are many benefits and they include:

1.Stress reduction
2.Improved mental outlook
3.Strengthened immune system
4.Owered blood pressure levels
5.Lincreased bone mineralization with a decreased risk of osteoporosis in the elderly
6.Lowered risk of heart disease, with increased HDL cholesterol levels
7.Improved control of diabetes improved weight management









Getting in shape and staying in shape does not require many hours of intensive training. Up to 5 hours a week can achieve a good level of fitness. The acronym FIT describes 3 important aspects of exercise.

F is for frequency. To be beneficial exercise must occur 3 to 5 times per week. It is important that exercise be regular so as to reduce the risk of injuries.

I is for intensity. The full benefit to the cardiovascular system is achieved when exercise elevates the heart rate above its normal rate. There is a simple formula to follow for one to know if the exercise is intense enough. Your heart rate should be increased to about three-quarters of the value of 220 minus your age.

T is for time. Each exercise session should last about 30 minutes; a little more for gentle forms of exercise such as walking, while 15-20 minutes is sufficient for more vigorous exercise. Persons who are inactive should begin a fitness program gradually and slowly work up to the levels suggested above.

                                  



                      Foods For Performance




The diet that allows a person to achieve their optimal performance level consists of a high-complex carbohydrate diet (breads, cereals, pasta, fruits, and vegetables) that comprises about 60-70% of the calories. Fat intake should be about 20-30% fat and protein 15%. A high carbohydrate diet facilitates a higher level of endurance than a high fat and high protein diet.

There abounds a myriad of myths and misinformation about fitness and athletic erformance, some of which may actually be detrimental to one's performance. Some of these ideas include the following:

1.Competitors need additional protein and amino acid supplements for energy and to build muscle mass
2.Extra vitamins and minerals are needed for extra energy
3.Sugary foods are needed for quick energy and should be used before and during performance
4.Supplements such as bee pollen, lecithin, wheat germ, brewer's yeast, honey, caffeine and other ergogenic 5.Aids improve performance.Such agents are largely ineffective - salt tablets are needed to replace sodium 6.lost In sweating.
7.The use of salt tablets may lead to dehydration.





An athlete must give proper attention to the need for water. To maximize performance one should drink 2-3 cups about 2 hours before and 2 cups 15-20 minutes before the exercise session. And what is the best sports drink? During strenuous exercise, it is best to drink about 1/2 cup of plain cool water every 15 to 20 minutes to avoid dehydration and overheating. Carbonated drinks should not be used as they may cause cramps nausea, and diarrhea during exercise. "Sports" drinks are not essential. If they are consumed they should contain less than 10% sugar.

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                             If you're looking for information on How to Select the Best Elliptical Machine, therefore pull up a chair, for the reason that this is the article that you've been looking for.
In this article, We will look at three tips to help you Accomplish How to Select the Best Elliptical Machine quickly, and simply.
          To begin with, we're going to be chatting around how to Select the Best Elliptical Machine.Then, we're going to be chatting around How to Use An Elliptical Trainer.
To finish, we're going to "finish up with Calories Burned on an Elliptical Trainer.
Subsequent to analysis this article, you'll be able to Select the Best Elliptical Machine.
First, let's tell around how to Select the Best Elliptical Machine.
Elliptical machines are causing a stir in the gym equipment market. and are selling the same amount of these machines to treadmills.
  • Budget: a major limitation to purchase an elliptical machine is the amount of money that is available for this purpose. If you are not able to buy an elliptical for 3000 dollars then find a lower priced machine that fits your budget. first determine which is your ability to pay before thinking about which machine you want to buy.
  • Training needs: once the budget available, we should check our training needs. The best elliptical is one that offers the best training at the lowest cost. Write a list of all requirements you want on your computer and compare with those of the machines that best suit your budget.
  • People will use the machine: It is also necessary to know the number and type of people who will use the elliptical. if these people are very different from one another, whether in age, weight and sex, then the elliptical must have a broad range of adjustment in all its functions.






Next, let's chat around How to Use An Elliptical Trainer.
People choose the elliptical machines because they offer greater exercise than others on the market. most people feel overwhelmed the first time they use these machines but they are actually very easy to use.
  • The first step: When you get to the machine put your foot on the pedal that is in the lowest position first.
  • Forward first: If you are new to using this machine may feel strange when the exercise is done backwards, so first give only forward and when you are more advanced in the domain of the machine try to give back.
  • Begin slowly: Start with the natural movement of the machine, possibly feel a little strange but you get used to.
  • Select the lowest resistance level: Start with the easiest level and then you increase the resistance of your machine little by little, as you feel comfortable.
Finally, let's chat about Calories Burned on an Elliptical Trainer.
One question that everyone is made is how many calories I can burn with an elliptical machine. Here are some data.
  • A 150 pound woman can burn 387 calories in 30 minutes
  • A 120 pound woman can burn 387 calories in 30 minutes
  • a 180 pound man can burn from 464 to 500 calories in 30 minutes of exercise.
Manufacturers say that the elliptical can burn over 720 calories per hour, although this is determined by several factors such as sex, age, weight, exercise intensity among others.

                                                       


                                                                   Top 2 Fitness Tips


Perform Total Body workouts
You can do these using a 5 station circuit, we often use these types of circuits at our Sydney boot camps.
This way you get to work the upper body, lower body and core all in one circuit. The way we program the circuits is an upper body pull (i.e. row, chin up), lower body push (i.e. squat/lunge)
upper body push (i.e. press ups, shoulder press), core movement (i.e. plank, rusina twist), lower body pull (kettlebell swings, deadlifts).
Perform each exercise for between 50-60 seconds and have a 10-15 second rest between each station.

High Intensity Carido
Interval training (HIIT)has been scientifically proven to burn nine time more fat than regular steady state cardio and keeps the metabolism elevated for up to 48 hours after your workout.
Perform interval training after strength training or on non-strength training days at least 3 x per week.
Depending on your fitness level alternate between 10-20 seconds of maximal effort, followed by 10-20 seconds of rest. Repeat these intervals for 10 times with a 90 second rest, then perform a 2nd set. The type of cardio can vary but at our Sydney boot camps we like to use bodyweight exercises i.e. burpees, mountain climbers etc or good old fashioned sprinting and hill training.

Top 2 Diet Tips
Eat at regular intervals
You should look to eat your first meal as soon as you wake in the morning and then every 2-4 hours after to starve fat and feed the muscle. By suppyling your body with regular fuel you will keep your metabolism high and will stop your body from going in to fat storage mode.

Think fiber first
When consuming carbs Eat as many green veggies as you like to keep your belly full between meals. For optimum fat burning try to cut out starchy carbs such as bread, rice and pasta, the only time you can break this rule is immediately after your workout.


Use these 4 health and fitness tips and you can’t go wrong!
Train Hard!
Dan Clay
Dangerously Fit

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