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| Summer is on its way and everyone's thinking about beach holidays and skimpy clothing. But don't feel obliged to commit to extreme celebrity diets. They are in no way healthy and very unrealistic for long-term weight control. Instead, try to think positive - it's not what you can't eat, it's all the good foods you can eat. So, instead of limiting food types such as carbohydrates and fat, limit portion sizes. If you are eating whole foods, with plenty of fruits and vegetables, lean protein and healthy, natural fats, you won't feel deprived and give up. Remember, this is not a quick-fix diet, this is a healthy living plan for life, one that will yield results and maximise health. If you need some extra support try the Hoodia Slimming Pills. It's easy, discreet and 100% natural. It will help suppress your appetite and keep you on track for a sexy summer body. | |
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About Exercise
Each person has different, individual goals
when it comes to fitness and weight loss. For weight loss and to
improve your circulatory system and stamina, AEROBIC exercise is the
best type of exercise.
Aerobic exercise increases your heart rate. By
increasing your heart rate, not only do you start to burn fat, but your
lung capacity and flexibility of joints and muscles is greatly improved.
Depending on your age, fitness level and personal
goals, it is recommended that an exercise session is between 10 minutes
and 1 hour. The optimum exercise session should be 30-40 minutes, at
least 3 times per week.
Your individual goals and fitness level will also
determine your level of exercise. Research has indicated that to burn
unwanted fat more effectively, your heart rate needs to be at a low
intensity.
For maximum results, determine your target zone and goals and find a
few forms of exercise you enjoy. Most people find walking a great way
to begin. | |
Levels of Intensity
1) Light Health benefits / reduces the risk of heart disease
2) Light to Moderate Fitness / Weight loss to effectively burn more unwanted fat
3) Moderate Intensity Improved fitness / Cardiovascular Strength
4) Heavy Intensity Professional / Competition Training
| Age |
Maximum Heart Rate
220 - Age |
Light Intensity
55%-65%
|
Light to Moderate
60%-70% |
Moderate Intensity
70%-80% |
Heavy Intensity
80%-90% |
| 20 |
200 |
110-130 |
120-140 |
140-160 |
160-180 |
| 25 |
195 |
107-127 |
117-136 |
136-156 |
156-175 |
| 30 |
190 |
105-124 |
114-133 |
133-152 |
152-171 |
| 35 |
185 |
102-120 |
111-129 |
129-148 |
148-166 |
| 40 |
180 |
99-117 |
108-126 |
126-144 |
144-162 |
| 45 |
175 |
96-114 |
105-122 |
122-140 |
140-157 |
| 50 |
170 |
94-111 |
102-119 |
119-136 |
136-153 |
| 55 |
165 |
91-107 |
99-115 |
115-132 |
132-148 |
| 60 |
160 |
88-104 |
96-112 |
112-128 |
128-144 |
There are many different types of
exercise you can do that will help you lose weight and improve your
general fitness. The best way to stay motivated and ensure you stick
with your exercise plan is to choose activities that you enjoy and keep
it varied. |
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| Types of exercies activities |
 WALKING
(Brisk) Walking is a great way for everyone to exercise, from the
beginner to the advanced. You can keep it varied by changing the route
you take. Walking through parks is also very relaxing and calming. Once
your stamina and fitness levels increase, you can start adding hills to
your walks for an extra challenge. Brisk walking can burn 297 calories
per hour.
BIKING (Flat surface) Riding a bike
is great for exercise and confidence. You can start on easy flat
surfaces and gradually start adding hills and longer routes. Riding on
flat surfaces for an hour can burn up to 441 calories.
JOGGING Jogging is an activity that
you can incorporate into your walking routine, once your fitness and
stamina increase, gradually being able to jog for an extended period.
SWIMMING Swimming is an important
life skill and an excellent way to lose weight and increase lung
capacity. Beginners can use kickboards to assist and you can also try
aqua aerobics as a variation to water exercise. Up to 675 calories can
be burned in an hour of swimming. |
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| YOGA |
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Yoga is excellent for the body in so many ways.
• Flexibility
• Joint and muscle pain reduction
• Better range of motion
• Improved posture
• Increased metabolism
• Increased lung capacity
Due to increased blood flow, yoga also helps to
detoxify the body. Yoga is also a great way to release stress and
tension and can burn up to 360 calories in an hour session.
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KICKBOXING
Kickboxing is now a very popular form of exercise for both men and
women. It is a great way to lose weight, increase strength and gain a
lot of confidence. Most places offer classes for beginners, so there is
no need to feel intimidated.
ROLLER BLADING Roller Blading is
another very popular form of exercise. It gets you outside and in the
fresh air and is great for leg muscles and overall fitness. Increases
in co ordination and confidence are also an added bonus to roller
blading.
These are just a few ideas of the different types of
exercise activities available. All are fun, social and a great way to
stay motivated and lose weight. |
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Exercise routine
The following information has been prepared by Anthony Sitar, B. App. Sci. Human Movement.
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Preparing to Exercise
No matter at what age you begin to exercise, or how long you may have
been inactive, proper exercise will always improve your physical
condition. It is important to begin any exercise program slowly and
build up gradually. Remember, it may take several months to attain the
minimal levels of physical fitness. Some people will take less time,
others more.
Before beginning an exercise program, have a physical examination and
discuss the program with your doctor. In addition, if your mobility is
limited as a result of a chronic or disabling condition, be sure to
review these exercises with your doctor. Keep in mind your level of
ability and endurance so that you don't risk discomfort or injury. If
you experience pain while exercising, stop that particular movement and
ask your doctor about it on your next visit.
Stick with it, and you will see results! |
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| Warming Up |
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Preparing the body for exercise is
important for people at any age and all fitness levels. A warm-up
period should begin with slow, rhythmic activities such as walking or
jogging in place.
Gradually increase the intensity until your pulse rate, respiration
rate and body temperature are elevated, which is usually about the time
that you break a light sweat. It also is advisable to do some easy
stretching exercises before moving on to the strength and endurance
activities. | |
Effective Exercising |
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| Once you begin your daily exercise routine, keep these points in mind to get the best results: |
- Always drink water before, during and after your exercise session.
- Make exercising a part of your daily routine. You may want to set a regular time to exercise each day and invite a friend to join you.
- Start gradually, about 5 to 10 minutes at first.
- Increase the amount of exercise each day, up to
about 30 to 60 minutes. Breathe deeply and evenly during and between
exercises. Don't hold your breath.
- Breathe deeply and evenly during and between exercises. Don't hold your breath. Rest whenever it is necessary.
- Keep a daily written record of your progress.
- Exercise to lively music, TV, or with friends for added enjoyment.
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| Cool Down |
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If you
have been participating in vigorous physical activity, it is extremely
important not to stop suddenly.Abrupt stopping interferes with the
return of the blood to the heart and may result in dizziness or
fainting. Simply reduce the intensity of the exercise gradually and end
with a few slow stretches from the section on stretching.
I hope that I have managed to give you a better
understanding of diet and exercise, and given you the basics in
implementing a healthier lifestyle. |
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| Written by Anthony Sitar. |
| B. App. Sci. Human Movement. CSU Australia |
| Registered Fitness Instructor and Person Trainer. | | |
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