Fitness Tips
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Keeping fit not only makes people look and feel better, it also strengthens the heart and bones and improves circulation.
It can also help lower blood pressure and blood cholesterol levels, control your weight and even reduce stress.
The golden rules of activity are to start gently, build up gradually and do it regularly.
Think you’re fit? This test will reveal all!
All you need is a 12-inch (30cm) step and a stopwatch. For three minutes, step up with one foot, then the other, then down with the first foot and follow with the other, maintaining a regular rhythm.
As soon as the time is up, take your pulse for 60 seconds. The speed of your ‘recovery’ (the number of pulse beats in 60 seconds) determines your fitness level. Compare your result with the chart to the right.
Where there's a will...
The willingness to do something creates the ability to do it. If you are willing enough to get something done, it will get done.
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AGE |
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Good |
Average |
Poor |
18-25 |
Men |
79-99 |
100-105 |
106-128+ |
|
Women |
85-108 |
109-117 |
118-140+ |
26-35 |
Men |
81-99 |
100-107 |
108-128+ |
|
Women |
88-111 |
112-119 |
120-138 |
36-45 |
Men |
83-103 |
104-112 |
113-130+ |
|
Women |
90-110 |
111-118 |
119-140+ |
46-55 |
Men |
87-105 |
106-116 |
117-132+ |
|
Women |
94-115 |
116-120 |
121-135+ |
56-65 |
Men |
86-103 |
104-112 |
113-129+ |
|
Women |
95-112 |
113-118 |
119-139+ |
65+ |
Men |
88-103 |
104-113 |
114-130+ |
|
Women |
90-115 |
116-122 |
116-122 |
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Don't spend too much time worrying about how it will be done. You'll find a way if you're willing.
Be willing to do whatever it takes to succeed, and you will.
The Benefits of Stretching:
"I never stretch, I don't have enough time and I can't be bothered lying around all over the floor stretching when I am in a hurry to get home from training!"
Sound familiar?! I hear it often! And even though it sounds funny when you hear it out loud, it is often the case for many people when training. I can't tell you enough how important stretching is. Stretching plays a major part in assisting healthy training results and gains.
Stretches help prevent injuries while training PLUS increase flexibility.
Eat a balanced diet, lower in fat, lower in sugar salt and processed foods, eat more fibre and whole food products.
Diets don't work. Long term health and weight management should include healthy life style changes such as exercise and healthier whole foods.
Throw away your scales. Work on how you look and feel, not what you weigh, aim to lose weight in the form of unhealthy body fat.
When trying to lose fat, aim for a maximum of 1 1/2 pounds a week.
If your goal is to lose weight, one of the worst thing you can do is starve yourself (the worst being overeating!).
If you starve yourself your body is tricked into thinking that food supplies are low. Once this occurs the body begins to hold onto as much fat as possible because in the event of a famine the body uses body fat as its main source of fuel. This makes fat loss very difficult and you will not see the result you desire.
The best cause of action is to eat little and often (up to 6 small meals a day). This way the body thinks food is plentiful so it begins to burn body fat freely.
Training Tips:
Everyone who desires increased strength and muscle mass should be performing the BIG 5 exercises: Squats, Deadlift, Bench Press, Bent Over Row, Overhead Shoulder.
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Press. These exercises all stimulate multiple muscle groups and when combined together will strengthen every muscle in the body. |
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Whole Body Training: if a person plans 3 free weight workouts a week, then maximal gains in strength and muscle mass will come from performing 3 all over body workouts a week, a rest day must follow each workout (eg Train: Mon, Wed, Fri). |
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If the person wishes to train more than 3 times a week then upper body / lower body routine (2x upper body, 2x lower body) or a split body part routine are advisable (Chest and Triceps, Legs, Back and Biceps, Shoulders and Trapezius). |
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Don’t neglect lower body training. Many people don’t spend enough time and effort training the legs. This causes the body to become disproportionate. Also training the lower body with exercises such as squats and deadlifts stimulates total body growth.
A former Mr Olympia champion bodybuilder was questioned ‘how do you build big arms’ he replied ‘Squat’.
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If an individual requires muscle strength then 1-6 reps are optimal, muscle size 6-12, muscular endurance 12-20. |
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