FITNESS ABOUT
“Those who think they have not time for bodily exercise will
sooner or Later have to find time for illness’’
IMPOTRTENANCE OF FITNESS
Exercise, it's the thing that most of us try to avoid at all costs. It is also the thing that you should consider doing more often. Exercise is one of the most important things that we need in our lives. The problem is, we feel so over exerted after working all day that we just don't feel like working out. Ensure that you get enough exercise because ... it can change your entire life.
Health- Your health is the number one reason that you need to ensure that you get enough exercise. Exercise is good for the heart. Exercising gets the pulse up and your blood pumping. Exercise helps your joints stay in good health as well. Working out keeps you in much better health than when you sit about idle.
Body- Your body will look better than it ever has before when you ensure that you get enough exercise. You will be able to control your weight better. You may even build a good deal of muscle. You will look better in your clothes than you ever have before if you ensure that you are getting enough exercise. There is nothing like a good workout program to help you look much better than it ever has.
Mind- Getting enough exercise will give you more peace of mind. It helps clear your head and relieves stress. Your moods will be much better and you may even smile more often. Exercise will help you think better and help your memory. Exercise gets the adrenaline running through your veins and that helps feed your brain.
Energy- You might think that your energy level will be lower if you ensure that you get enough exercise. That is not the case at all though. Your energy level will reach levels that you never thought possible. That means you will be able to get more done than before. It will also encourage you to keep ensuring that you will get enough exercise.
Ensuring that you get enough exercise is imperative to your health and well-being. Exercise is good for the heart and soul. There are some exceptions to this rule. You should always talk to your doctor before starting a workout program. Your doctor will be able to help you decide what exercise program that will ensure that you get enough exercise but in the safest possible manner. Once you have talked to your doctor, stop procrastinating and get to your routine.
EXERCISES ABOUT
EXERCISE IS DEVIDED INTO TWO SECTIOS
1.CARDIO/AEROBIC SECTION
2.STRENNGTH/TONNING SECTION
1.CARDIO/AEROBIC SECTION
What is cardiovascular exercise?
Some people refer to cardiovascular exercise as aerobic exercise; some people even call it 'cardio' for short. All it amounts to is exercises that involve the large muscles like legs and help make your heart and lungs stronger. Cardiovascular exercise has lots of health benefits like lowering your blood pressure, and also it can burn lots of calories - for those of you who want to lose weight.
Cardiovascular exercise is activity involving the large muscles, such as your legs. The word 'aerobic' refers to something that needs oxygen. During cardiovascular or aerobic exercise oxygen gets continuously delivered to your muscles. Outside of exercise, terms like 'aerobic bacteria' refer to bacteria that need oxygen to survive, and 'anaerobic bacteria' are ones that do not need oxygen to stay alive.
To give your heart a proper workout you need to make sure that you do your cardiovascular exercise with a certain amount of intensity, but you don't want to overdo it. One way measure the amount of exertion while exercising is by monitoring your heart rate.
You can measure your heart rate manually or with a heart rate monitor. I prefer using a heart rate monitor, but more about that later. Heart rate is the number of times your heart beats per minute. Everyone has a resting heart rate, which is just what it sounds like - the rate your heart beats per minute while you are resting. Everyone also has a maximum heart rate, which the maximum amount of times your heart can beat in a minute. Your 'target heart rate zone' is a range of heart rate that is considered to be the best rate to be in to give your heart a good workout. This range is between 50% and 85% of your maximum heart rate.
Your maximum heart rate can be determined by a doctor, or you can use a formula to calculate a rough estimate. The most common way to calculate it is the following:
For women:
226 - (your age) = your maximum heart rate
For men:
220 - (your age) = your maximum heart rate
For example, if you are a 32 year old woman: subtract 32 from 226
226 - 32 = 194
Then take that number and multiply it by .5, to get your lower end of your target zone. And then multiply that same number by .85 to get the upper end of your zone. For example:
194 x .5 = 97 and 194 x .85 = 164.9
So, for a 32 year old woman an estimate of her maximum heart rate is 194. And her 'target heart rate zone' is between 97 and 164.9 heart beats per minute.
Other methods exist for calculating your maximum and target zone heart rate, including
using a heart rate monitor.
It is an easy formula - all you need to do is indulge yourself in a regular physical activity
and follow a balanced diet. One of the surefire ways to ensure fitness is aerobics. Termed as any long duration exercise of low, moderate to high intensity, aerobics makes use of the large muscle groups of the body such as legs, back, arms etc. These include walking, swimming, cycling, dancing, workout on treadmill and rowing machine. The duration of such exercise may extend from 20 minutes to one hour. You can do aerobic activities, regardless of your age. However, the intensity and duration of the exercises will depend upon your stamina and your age. Apart from ensuring physical fitness, a number of health benefits are associated with aerobics. Click out the following box below and read about the health benefits of aerobic exercises.
If you want to take the advantage of the Fat loss then you need to start your exercises as soon as possible and you should not miss your exercise schedule. If you stop doing exercise then you would start gaining your weight once again. This program would help you to burn your calories and you would lose your weight within short duration of time.
If you want to get the desired result then you need to follow the schedule of yourexercise
and drink lots of water in a day.
Weight reduction is not everyone’s cup of tea. You can not just put away the extra fat from Your body without putting efforts. You have to change your living habits if you aim to lose extra weight. Your eating habits should also be modified. You must clearly comprehend that these changes are necessary for you to reduce the excess pounds you are putting up on your body.
There is an assortment of weight reduction methods available currently. However, it is
advisable to consult a physician before executing any weight drop regime. The
physician would advise you a proper routine for workout, weight drop diet pills that are suitable for your body and a diet for weight reduction. The physician could also suggest you a weight reduction regimen that is in accordance with your body. You can naturally reduce you body weight by dieting and regularworkouts .The outcomes of the exercising and dieting would differ from person to person as the body types of each and every individual are unique.
Excessive Belly Fat might have a negative impact on your confidence and can play a role in making your life come to a standstill. There are stages where you need to have a fit body, as such a posture has a positive impact on other traits of your body, which include confidence. This is why it is imperative to shed that belly fat and always keep your body in shape. If you wish to learn the best ways to get rid of belly fat, then you should check these simple yet effective tips:
There is nothing such as spot reduction; genetically we are predisposed to accumulate fat cells in certain areas.
Aerobic exercise is the best bet for those, who want to quit addictions like alcohol and smoking, because it reduces a person's craving for the habits.
Aerobic strengthens the bones as well as the ligaments.
The exercise is a great stress buster. It combats depression and raises one's self Esteem and the level of confidence.
It promotes a sense of well-being, because it makes the body release natural
Pain killers such as endorphins.
Aerobic activity may make you feel tired and exhausted for a short duration. However, it
increases your stamina, which is one of the long term positive effects of the
activity.
Since aerobic exercise increases your immune system, you will be less prone to minor viral infections such as cold and flu.
Aerobics reduces the risk of chronic ailments including obesity, heart disease, and high blood pressure, type 2 diabetes, stroke and certain types of cancer.
It strengthens the heart, thereby making it stronger to pump blood more efficiently and circular the blood to all the parts of the body.
The exercise improves the quality of life. You get more energy to live a healthy life, by
performing aerobic exercises regularly.
It plays a pivotal role in burning calories. Moreover, your body uses fats and sugars
efficiently, thereby contributing to the process of weight loss.
It reduces the symptoms of aging and illness. People feel more youthful, full of
energy, when they perform the exercise.
Aerobic exercise is the best bet for those, who want to quit addictions like alcohol and smoking, because it reduces a person's craving for the habits.
Aerobic strengthens the bones as well as the ligaments.
The exercise is a great stress buster. It combats depression and raises one's self-esteem and the level of confidence.
It promotes a sense of well-being, because it makes the body release natural painkillers such as endorphins.
Aerobic activity may make you feel tired and exhausted for a short duration. However, it increases your stamina, which is one of the long term positive effects of the activity.
Since aerobic exercise increases your immune system, you will be less prone to minor viral infections such as cold and flu.
Aerobic exercise such as walking is often associated with the reduced risk of
osteoporosis.
The high-density lipoprotein (HDL), known as good cholesterol, is given a boost by aerobic exercises. Moreover, the activity reduces your low-density lipoprotein (LDL) or the bad cholesterol level.
Aerobics reduces anxiety, depression and the level of tension, thereby promoting relaxation. It reduces mood swings as well.
As you get older, your muscles and bones become weak, which reduce your mobility. Doing aerobics is a nice idea, because it keeps your muscles strong.
There are many health benefits of cardiovascular exercise. It can also have a number of psychological benefits - it can help you feel stronger and more capable, happier, more energetic, etc.
It can burn a lot of calories One of the benefits of cardiovascular exercise is that it is a good way to burn calories. Still, to lose weight with cardiovascular exercise - you need to do it for longer periods of time and more frequently to lose weight. It is best to try and both decrease your caloric intake and start a cardiovascular exercise program at the same time.
This can raise you metabolic rate
Some studies have shown that with regular cardiovascular exercise your resting metabolic level will increase. This is one way in which it can help you to lose weight. Decreases Risk of cardiovascular disease
some research suggests that even just walking 20 minutes, three times a week and can lower your risk of heart diseases
STRENGTH SECTION
Weight training is of course the most important component of muscle body building. Anyone will agree that an effective weight training program is the only way to be truly successful in your muscle body building efforts. Unfortunately many beginners overdo their workouts and not only do they fail to achieve the results that they were looking for, but many cause themselves quite serious harm and injury as well.
Muscle Body Building is about encouraging regular and safe muscle growth. The novice that walks into a gym and tries to lift the same weight as the seasoned vets are is only going to end up sore, and let's face it, embarrassed.
Successful muscle body building is achieved by progressively adding additional weight and resistance to a structured exercise program, and having the patience, dedication and drive to stick to the program on a regular basis. All though there are many on the market there is no real "magic pill" that can replace the time in the gym that an individual needs to put in to achieve their muscle body building goals. Some find these supplements helpful in their overall program, but a new user should exercise a good deal of caution, as some of the supplements and potions available have been shown to do more harm than good.
Whether you want to simply add a little more definition to your overall physique, or you aspire to look more like Hulk Hogan, whatever your final goals it will take hard work and dedication to achieve them.
Many people underestimate the importance of building muscle for long term weight loss. In fact, other than nutrition, muscle is the single most important controllable factor for a higher metabolism. One pound of muscle burns many more calories than a pound of fat. Although, the exact number depends on the person, it is suffice to say more muscle correlates to less fat. In fact, I believe that most people that add on 5-10lbs of muscle are much more likely to keep the weight off for life. Just remember supportive nutrition is part of the entire equation.
Another important point to remember is that muscle is less dense than fat. So a person with more muscle and less fat will look smaller. For example a 250lb athlete is lean and much smaller when compared to a 250lb obese person. The scale and BMI are not the only indicators for fitness and health success. In some cases these can be misleading or even totally wrong.
So you might be asking what some good methods for measuring success are. Some excellent ways to measure success are through accurate body fat percentage measurements, measuring your body with a tape measure, through fitness assessments, and finally through photographs. In the end it matters not what you weigh but it matters how much muscle compared to how much fat a person has.
In conclusion, you cannot change your genetics but you can increase your metabolic rate through adding lean muscle tissue and through supportive nutrition. In the end strength will help a person become lean and keep weight off long term!
PROPOSED PROJECT FOR THE TRANLATION HEALTH SCIENCE & TECHONOLGY, FARIDABAD
CARDIO SECTION
1.TREADMILL COMMERCIAL 02
2. CROSS TRAINER COMMERCIAL 01
3.REC. BIKE COMMERCIAL 01
4.SPIN BIKE COMMERIAL
02
STRENGTH SECTION
1. MULTI GYM FOUR STATIONS WITH 01
FOUR WEIGHT STACKS
2. DIP/CHIN/LEG RAIS WITH TWISTER 01
3. ABDOMINAL BOARD 01
4. MULTI ADJUSTABLE BENCH 01
5. DUMBBELL RACK WITH 6 PRS OF DUMBBELLS
2.5 KG X 2, 5 KG. X 2, 7.5 KG X 2, 10 KG X 2,
2.6 12.5 KG X 2 AND 15 KG X 2 01 SET