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Chapter 1) Fitness, Health, Tune Up

Moderate exercises on a timely schedule are imperative for staying fit and healthy

Chapter 1: Knowing Fitness, Health and Tune-Ups

Diet alone is never enough to lose weight and keep it off. Diet alone in fact is never enough to live healthier. Moderate exercises on a timely schedule are imperative for staying fit and healthy, while including a diet with low cholesterol and fat. In fact, most fitness persons misunderstand body fat and cholesterol. Likewise, carbohydrates and calories are also misunderstood.

If you are attempting to lose weight and begin a healthier lifestyle, understand a few details in order to reach your goals. On this “SPACE-SHIP EARTH” are all types of people and many suffered illnesses, injuries or other harms that limit their physical activities. Still, these people can exercise in moderation. Experts have provided charts for the injured or ill, helping them learn how to moderately exercise.

Exercise will help maintain calories, fat, carbohydrates and cholesterol.

Maintain Calories
Maintain Calories Chart

Body fats are a requirement of the body
To determine body fat you must consider that fat is a percentage of weight the body contains. Thus, if you weight around one fifty ten percent of the weight is fat. Fat is necessary for the body to function appropriately. Fat controls the body’s temperature, cushions and insulating the tissues and organs. In fact, fat is the chief supporting system for the body to work properly. This is part of the reason that few people exercising and dieting do not grow healthy at times. They plan a diet that cuts out all the fat, cholesterol, carbohydrates, and/or other nutrients the body requires. (WRONG)

On a typical scale, the average person consumes up to 2500 calories each day. Some people exceed the max requirement. Thus, if the metabolism is low, the calories consumed will stick, rather than burn while exercising.

Active older persons physically fit have less difficulty burning calories.

The Basal Metabolic Rates mean that the most energy is spent on the body’s requirements. Metabolism accordingly is one of the essential factors that determine what the body’s weight will reach. The Basal functions or works with the maintenance of the body is temperature, the rate per heartbeats, and the respiration.

When making a goal toward fitness and health by including diet and exercise you will need to know a few details pertaining to fats, cholesterol, carbohydrates and calories. Cholesterol overall is unavoidable.

    If you consume red meats, margarine, eggs, shrimp, you are consuming cholesterol.

Once the cholesterol goes in the digestive system and absorbs, it works down to the liver, passing through the circulator system and finally reaching the blood. Cholesterol produces at its own level in the body naturally, thus excessive consumption will cause the artery walls to clog, which in turn targets the heart, causing death in some instances.

Carbohydrates are sugars and starches. Thus, high-fibered carbohydrates are not as easily digested as the low-fibered carbohydrates. Yet, Broccoli is one of the high-cellulose, or fibered carbohydrates that have been discovered to reduce hypertension, cancers, arthritis, and diabetes. The low carbohydrates include grains, squash, tomatoes, and cereal. Tomatoes have also been linked to reducing risks of cancer.

[dropcap]F[/dropcap]ats are essential for some areas of the body’s main function. If you weight around one fifty, thus ten percent of the weight is fat. Calories are also needed to help the body function properly. Few people believe that burning calories is the ultimate method for losing weight, yet, fat, cholesterol and carbohydrates if over consumed can cause the weight to fluctuate, or else cause a person to gain weight with difficulty of losing the weight.


[dropcap]N[/dropcap]ow to stay fit and healthy while adding a routine of exercises into your plans, you will need to consider the types of foods you digest also. You are what you eat, therefore, be you and watch what you eat.

Important Facts about Exercising
Exercise is always important, but to keep lean and feel good, there are important facts that you should know about exercising as well. If you are out of shape, you may want to start out a low-moderate exercise routine that lasts for 10 minutes per session to give your body the opportunity to catch up.

30 minutes work out
30 minutes work out

You can do 10-minute sessions 3 times per day to get the best results
Until you gradually work your way up to 30-minute sessions. One hour is the general rule to quality exercise that creates a lean body. Many types of exercises that you can do to get a lean body, but for the most part, you should learn a bit about the exercises and how each one works to help you avoid harm.

If you are just starting out, the last thing you want to do is rush to the gym, workout for an hour, and lift heavy equipment. By doing this type of exercise, you are only asking for trouble. Rather if you are starting out, work with lightweights and low repetitions until your body adjusts.

Your body will let you know when it is ready to move onto heavier weights, and faster repetitions. If you are working out at home, use lightweights with your workout. Cardio workouts are great for firming and toning the body. It also supports the heart muscles, making your heart stronger, which increases your chances of getting a lean body.

Some great aerobic exercises to start are:
 1.) Steps,
 2.) Sit-ups,
 3.) Stretching,

Flex exercises, and Dance aerobics.
Dance aerobics are great since it works the entire body, and you often won’t need weights with this type of exercise. You can also start out by walking a few blocks and increasing the blocks as your body adjusts. Stair climbing is another great exercise. You can also wax windows (or even floors without a mop) to work the upper body, and arms. If you practice waxing and stay alert to your motions, you might find your self-learning some karate moves. This is a great secret, which many do not tell you.

One of the best routines I’ve found that keeps the body healthy, tone, lean, and feeling good is the series of exercises listed below:
 a.) Always start with the stretch exercises before starting any full workout routine.
 b.) Side stretches four times
 c.) Arm swings four times
 d. Side stretches two sets
 e.) Elbow lifts two sets eight times
 f.) Side stretches six times
 g.) Elbow Lifts and Torso twist eight times four sets
 h.) Arm swings two times
 I.) Elbow Lift and Torso Twist four sets eight times
 j.) Side Stretches eight times
 k.) Arm swings four times
 l.) Reach up

This is a set of exercises that if you follow will start you in the direction to a lean, tone body and a fitness you won’t forget.

Next steps: Head Rolls sixteen times
 Knee Lift and Elbow Touch sixteen times
 Forward Bob and Elbow touch four times
 Forward Lunge and Elbow Touch one time
Repeat the series of steps
Third steps
Side Step
 Toe Touches sixteen times
 Rocks thirty-two times
 Toe Touches sixteen times
 Hip Twist sixteen times
 Kick and Flick
Sets
 Shake it sixteen times
 Jumping Knee Slaps eight sets
 Shake it sixteen times
 Jumping Knee Slaps eight sets
 Shake it sixteen times
 Jumping Knee Slaps eight sets
 Knee lifts four sets
Fifth Round
 Jumping Knee Slaps eight sets
 Shake it sixteen times
 Knee lifts four sets
 Shake it thirty-two times
 Knee lifts four sets
 Shake it
Know you come to the cool-down where you can relax and stretch the muscles before starting the next round.
 Hold and Point
 Hold and Flex
 Point and Hold eight counts
 Flex and Hold six counts
 Sit-Up-4X
Repeat each series up to the counts and sets you can stand
 Flex Kicks seven sets
Repeat the last series of steps as much as you can stand
Head Tilts seven sets
Shoulder Touches and Elbow Touches ten sets
Continue with two more sets of head tilts
Side Flutter Kicks eighty-eight times
Repeat the last series above for as much as you can stand
Yoga Stretch
Fanny Lifts three and one half times
Single Flex-Kicks eleven times
Repeat the last series

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Chapter 2: The Basic Requirements

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