| You might disagree with me on this but please hear | | | | Combined with strength training, cardiovascular work it |
| me out "The best and the only exercise program for | | | | becomes the total package for self-defence and total |
| you is the one you will do!!" The next time you start an | | | | fitness. |
| exercise program or eating plan take note of the | | | | Checking Your Pulse - The best way to measure the |
| following guidelines and if they don't stack up don't put | | | | effects of an exercise program on your body is to |
| yourself through the hassle. | | | | check your pulse. The easiest way to check the pulse |
| You need something to stick to for the rest of your | | | | is to place your index and middle fingers on your |
| life, never start a program that will set you up to fail. It | | | | carotid artery or the wrist. |
| must be interesting and fun or you will never stick with | | | | Immediately after the exercise, count your pulse for 15 |
| it. | | | | seconds and multiply by 4. This can also be conducted |
| Below you will find some very interesting fitness tips | | | | during the exercise if safely possible. For a more |
| that will keep you right on track. | | | | precise reading of a pulse rate purchase an electronic |
| Abdominal Training - The safest and most productive | | | | device from any sports store. |
| way to train the abs is to use the brace and hollow | | | | Age Adjusted Heart Rate Work - So now you have |
| technique. Try standing normally, breathing normally, | | | | your exercising pulse rate or heartbeats per minute. |
| now suck your stomach in towards your spine and | | | | Concentrate at the upper end of the 50% - 70% |
| hold, remember to breath normally, hold for seven | | | | ranges. |
| seconds and release, now do this exercise 10 times. | | | | To figure this out, deduct your age from 220. Suppose |
| This is a basic isometric exercise that helps strengthen | | | | your age is 40, deduct this from 220 and you get 180, |
| the abs and the muscular girdle around your waist. | | | | 50% of 180 is 90 beats a minute, 60% of 180 is 108 |
| Fast Walking - Research shows that regular, brisk | | | | beats a minute, 70% is 126 beats a minute and so on. |
| walking is one of the best exercises we can do for | | | | Don't jump into 70% work straight away. |
| overall fitness. It suits people of all ages and fitness | | | | Start with 50% and slowly work your way up to the |
| levels, it's easy to get started and there's no | | | | 70% upper limit. Start with no more than 10 minutes, |
| complicated technique to earn or equipment to buy. | | | | and work up to 20 minutes. Having reached 20 |
| Walking is an excellent way to get fit because it uses | | | | minutes at 70% and you are comfortable with that |
| nearly all the muscles and, as you have to carry your | | | | then work to increase the heart rate up to 80%. |
| body weight, its relatively strenuous. It's also safer on | | | | Try Active Isolated Stretching (AI) - AI stretching does |
| the joints and the back than most other forms of | | | | what stretching is supposed to do, it transports oxygen |
| exercise because you're not jumping up and down, so | | | | to sore muscles and quickly removes toxins so |
| the impact is low. | | | | recovery is faster. |
| Try Boxing For Fitness - Today, boxing is recognized | | | | Finally it also works as a deep massage technique |
| as a health promoting exercise program that provides | | | | because it activates muscle fibres during the actual |
| a total workout for you're cardiovascular and | | | | stretch. Isolate the muscle or group you want to |
| endurance systems. | | | | stretch then contract the muscle opposite. This causes |
| The exercises can be done with or without equipment. | | | | the isolated muscle or group to relax straight away |
| If you want to buy equipment then a heavy punching | | | | and when it does it is ready to stretch. |
| bag and boxing mitts available at any sports store for | | | | Gently and quickly stretch the isolated muscle until it |
| between $50.00 and $100.00. | | | | can't be stretched any further; now give yourself a |
| A good skipping rope can be bought very cheaply | | | | gentle pull with your hands or rope. Go as far as you |
| also. Other benefits of boxing include, increased | | | | can and then hold the stretch for no more than 2 |
| stamina, increased strength, speed and coordination | | | | seconds then release, do this for a total of 5 |
| and used for reducing aggression. Sports scientists | | | | repetitions on the isolated muscle or group. |
| agree that boxing training is one of the best exercises | | | | So there you have it, you require a program that is |
| because it conditions the total body. | | | | realistic for you now, a program that is time efficient |
| An additional advantage of boxing is it promotes a | | | | for your time schedule and your life other wise it will |
| persons well being by strengthening self-discipline. | | | | not be followed. |