Get Fit Fundamentals including Physical fitness which means the ability to carry out daily tasks with vigor, without undue fatigue and with ample energy to enjoy leisure-time .Pursuits has three basic elements. If you want to be fit truely, you should develop each of these components. Cardiorespiratory endurance is reflected in the sustained ability of the heart and blood vessels to carry oxygen to your body’s cells. Excellent “aerobic” activities for building endurance including brisk running, walking, in-line skating, cycling, swimming, rowing and aerobic dance.
Recommendation: If you want to gain health benefits, 35 minutes of moderate physical activity over the course of most days is enough for starting. You need to perform moderate- to high-intensity aerobic exercise (at 60 to 90 percent of your maximum heart rate) three to five times a week for greater cardiovascular benefits with each session lasting 15 to 55 minutes, in addition to warm-up and cool-down activities. Muscular fitness consists of strength, endurance and the force a muscle produces in one effort and the ability to perform repeated muscle contractions in quick succession.
Recommendation: You mus perform moderate-intensity resistance workouts twice or 3-times a week lasting at least 15 to 20 minutes per session, not counting your warm-up and cool-down. Flexibility of your body refers to the ability of the joints to move without discomfort and through their full range of motion. This varies from person to person especially and from joint to joint as well. Good flexibility is thought to protect the muscles against since short, pulls and tears, tight muscles may be more likely to be overstretched.
Recommendation: Try to perform flexibility exercises four to five times a week.
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This can monitor key aspects of your running and fitness progress as well by tracking distance, calories, pace and more.
Weight training exercises incorporating the BOSU. It increases the challenge and helps you build strength faster by forcing the engagement of more muscles
This can track your progress on the 012-S amazing Digital Monitor screen! Exercising with your 012-S screen display which will showcase the distance and time to keep you focused to achieve any type of personal fitness goals you want. The convenient scan mode also displays your progress to assist you in tracking all your fitness goals as well.
Don’t worry about expensive gym costs, The design of our resistance bands with handles allows you do exercise at home.Double latex tube design, protect your safety and exercise effectiveness with WHATAFIT workout bands.
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Note: Before you begin an exercise program:
If you are over 40 and sedentary, the American College of Sports Medicine recommends that you consult your physician before beginning an exercise program and have a pre-exercise medical and physical examination. Your may be recommended by your physician to take a special exercise stress test.
Consult with a physician first if you have any risk factors for heart disease (such as recurrent chest pain, high blood pressure or cholesterol levels, smoking or obesity). Also, contact your physician if you have cardiovascular or lung disease (or symptoms that might suggest this).
Ten exercise guidelines-
- Exercise can be so involving that it’s easy to get carried away by the joy of the moment and forget certain measures that can reduce risk of injury. The following exercise guidelines which will protect you from injury and these will also help make exercise more enjoyable.
- Set realistic exercise goals. Set the goals that you not only know you can achieve, but that are specific, not vague (“I’ll cycle twenty miles this week” not “I really should get more exercise this week”).
- Whatever activity you pursue, don’t overdo it. The most common cause of injury is exercising too aggressively — the “too much, too soon” syndrome. Start any new exercise that you like at a relatively low intensity and gradually increase your level of exertion over a number of weeks. Use the “10 percent” rule: In general, don’t increase your training load — the length or frequency of workouts, the intensity or the distance — by more than 10 percent a week.
- “No pain, no gain” is a myth. Exercise should require some pretty effort, but remember, pain is a warning sign you are foolish to ignore. If you have continuing pain noticeably during an exercise, stop and don’t continue unless you can do so painlessly of course. (If the pain occurs in the chest or neck area, you should contact your physician immediately.)
- General muscle soreness that comes after exercise if you notice, is another matter; it usually indicates that you are not warming up remarkably or sufficiently or that you are exercising too long or strenuously.
- Control your movements — if you can’t, slow down. Rapid, jerky movements in exercise can set the stage for injury. Keep the muscles contracted as you move your limbs and move them as if you are pushing against some resistances.
Get fit at home – Final Points:
- Watch your form and posture. Stress can result from poor form in most activities. Try to keep your back nicely aligned (abdominal muscles contracted, buttocks tucked in, knees aligned over feet). This is particularly important when reaching overhead or jumping.
- Don’t bounce while stretching. This “ballistic” stretching also can increase the chance of muscle tears and soreness. Instead, perform “static” stretches, which is called for gradually stretching through a muscle’s full range of movement until you feel resistance nicely. This gradually loosens muscles without straining them.
- Use good footwear. Wearing improper or worn-out shoes places added stress on your hips, knees, ankles and feet — the sites of up to 90 percent of all sports injuries. Choose shoes those you wear suited to your activity and replace them before they wear out.
- Avoid high-impact aerobics. Most aerobics instructors suffer and even many students suffer injuries to their calves, shins, lower back, ankles and knees because of the repetitive, jarring movements of some aerobics routines. Substitute gliding or the marching movements of low-impact aerobics for the jolting, up-and-down motion of typical aerobics as well.
- Warm up and cool down. Slowly jog everyday for five minutes before your workout to gradually increase your heart rate and core temperature. Cool down after exercising with five minutes of slower-paced movement. This prevents an abrupt drop in blood pressure and helps alleviate potential muscle stiffness.
- Replace fluids lost through sweating. This is particularly and significantly important in hot weather, when you can easily lose which is more than a quart of water in an hour. Neglecting to compensate for fluid loss also can cause lethargy and nausea and also interfering with your performance. Even if you don’t feel thirsty, it’s important to drink at regular intervals when exercising.
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