| You might disagree with me on this but please hear | | | | Combined withstrength training, cardiovascular work it |
| me out | | | | becomes the totalpackage for self-defence and total |
| "The best and the only exercise program for you is | | | | fitness. |
| the oneyou will do!!" The next time you start an | | | | Checking Your Pulse - The best way to measure the |
| exercise program oreating plan take note of the | | | | effects ofan exercise program on your body is to |
| following guidelines and if theydon't stack up don't put | | | | check your pulse. Theeasiest way to check the pulse |
| yourself through the hassle. | | | | is to place your index andmiddle fingers on your carotid |
| You need something to stick to for the rest of your | | | | artery or the wrist. |
| life, neverstart a program that will set you up to fail. It | | | | Immediately after the exercise, count your pulse for |
| must beinteresting and fun or you will never stick with | | | | 15seconds and multiply by 4. This can also be |
| it. | | | | conducted duringthe exercise if safely possible. For a |
| Below you will find some very interesting fitness tips | | | | more precise reading ofa pulse rate purchase an |
| that willkeep you right on track. | | | | electronic device from any sportsstore. |
| Abdominal Training - The safest and most productive | | | | Age Adjusted Heart Rate Work - So now you have |
| way totrain the abs is to use the brace and hollow | | | | yourexercising pulse rate or heartbeats per minute. |
| technique. Trystanding normally, breathing normally, | | | | Concentrateat the upper end of the 50% - 70% |
| now suck yourstomach in towards your spine and | | | | ranges. |
| hold, remember to breathnormally, hold for seven | | | | To figure this out, deduct your age from 220. Suppose |
| seconds and release, now do thisexercise 10 times. | | | | yourage is 40, deduct this from 220 and you get 180, |
| This is a basic isometric exercise that helps strengthen | | | | 50% of 180is 90 beats a minute, 60% of 180 is 108 |
| theabs and the muscular girdle around your waist. | | | | beats a minute, 70%is 126 beats a minute and so on. |
| Fast Walking - Research shows that regular, brisk | | | | Don't jump into 70% workstraight away. |
| walking isone of the best exercises we can do for | | | | Start with 50% and slowly work your way up to the |
| overall fitness. It suitspeople of all ages and fitness | | | | 70% upperlimit. Start with no more than 10 minutes, and |
| levels, it's easy to get startedand there's no | | | | work up to 20minutes. Having reached 20 minutes at |
| complicated technique to earn or equipment tobuy. | | | | 70% and you arecomfortable with that then work to |
| Walking is an excellent way to get fit because it uses | | | | increase the heart rate upto 80%. |
| nearlyall the muscles and, as you have to carry your | | | | Try Active Isolated Stretching (AI) - AI stretching does |
| body weight, itsrelatively strenuous. It's also safer on | | | | whatstretching is supposed to do, it transports oxygen |
| the joints and the backthan most other forms of | | | | to soremuscles and quickly removes toxins so |
| exercise because you're not jumpingup and down, so | | | | recovery is faster. |
| the impact is low. | | | | Finally it also works as a deep massage technique |
| Try Boxing For Fitness - Today, boxing is recognized | | | | because itactivates muscle fibres during the actual |
| as ahealth promoting exercise program that provides | | | | stretch. Isolate themuscle or group you want to stretch |
| a totalworkout for you're cardiovascular and | | | | then contract the muscleopposite. This causes the |
| endurance systems. | | | | isolated muscle or group to relaxstraight away and |
| The exercises can be done with or without equipment. | | | | when it does it is ready to stretch. |
| If youwant to buy equipment then a heavy punching | | | | Gently and quickly stretch the isolated muscle until it |
| bag andboxing mitts available at any sports store for | | | | can't bestretched any further; now give yourself a |
| between $50.00and $100.00. | | | | gentle pull with yourhands or rope. Go as far as you |
| A good skipping rope can be bought very cheaply | | | | can and then hold the stretchfor no more than 2 |
| also. Otherbenefits of boxing include, increased | | | | seconds then release, do this for a total of |
| stamina, increasedstrength, speed and coordination and | | | | 5 repetitions on the isolated muscle or group. |
| used for reducingaggression. Sports scientists agree | | | | So there you have it, you require a program that is |
| that boxing training is oneof the best exercises | | | | realistic foryou now, a program that is time efficient for |
| because it conditions the total body. | | | | your timeschedule and your life other wise it will not be |
| An additional advantage of boxing is it promotes a | | | | followed. |
| personswell being by strengthening self-discipline. | | | | |