How to keeping fit body?
How to keeping fit body?
1. Do a proper warm up before exercising.
The Center for Disease Control and Prevention reviewed six decades worth of research and determined that stretching alone does very little to prevent exercise related injuries.
If you want to truly prepare your body for activity, do a full warm up which includes raising your body temperature so that blood flows through your muscles.
That doesn’t mean you should not do any stretching.
But be sure to combine it with something a little more intense to properly
prepare your body for a workout and avoid injury.
2. Include weights in your workout routine.
In order to avoid the notorious “middle-age spread,” physicians and physical trainers alike recommend that you work out with light weights at least twice per week.
As part of a study, women were selected to participate in a two year exercise program consisting mostly of weight training.
The results indicated that over the two year period these women were monitored for changes in intra-abdominal fat.
The good news is that these women experienced only a 7% gain in fat, as compared with women who did not participate in the weight training program.
Those women gained approximately 21%! Let this be an inspiration to you. If these
women could make such a huge difference – you can too.
3. Work out within your optimal target heart rate zone.
Every wonder why your exercise
program does not seem to provide the results you had hoped for? This could be because you are not exercising within your target heart rate zone.
The target heart rate is optimum
and will definitely make your workout more effective. To find out what your target heart rate is, first subtract your age from 220.
Then, multiply that number by both .8 and .6.
Those results are your minimum and maximum target heart rate. Having discovered those rates, you should carefully monitor your heart rate during your workout to ensure that you are exercising safely and effectively.
There is an excellent interactive heart rate
calculator application at
4. Include cardio exercise in your routine.
Cardio activities are those that increase your heart rate to a safe, but elevated level for a consistent period of time.
You should be able to perform the activity while your heart rate is within your target range, and you should still be able to talk.
Cardio activities like running, power walking, swimming, stair climbing and biking should be included in your exercise at least 3 times per week for 20 minutes.
Over time, you can increase this to an hour, five times per week.
Cardio exercises increase :
– lung capacity
– strengthen your heart
– help you lose weight
– decrease stress
– help you to increase balance, strength and endurance.
You should always talk to your doctor before beginning any new exercise program.
This is ensure that you are in good
physical condition for the activities that you have selected.
5. Laugh often.
Laughter truly can be the best medicine! Did you realize that 20 seconds of laughter will nearly double your heart rate for up to two minutes?.
According to Stanford researchers, those 20 seconds of happiness will bring you the same effect as you could expect from a 15 minute stationary bike ride or 10 minutes on a rowing machine!
And let’s face it, laughter is definitely much more fun. Not only will you will feel good while you are laughing which increases your sense of well-being, but a good hard laugh exercises muscles all over your body, like in your abdomen, shoulders, chest, face and neck.
6. Schedule your workouts.
When life gets busy, it’s easy to make excuses for why you never have time to workout. Before you know it, weeks have gone by and you haven’t hit the gym!
Prioritize your workouts by scheduling them like any other activity that it’s
important you do.
By making time for them you’ll be more likely to go.
7. Work simple exercises into your daily routine.
With life as busy as it is, not everyone
has time for regular workouts. So you have to get creative!
Instead look for opportunities to work simple exercises into your day. A great one is to tighten your thighs and butt
muscles every time you’re stopped at a red light.
It’s an easy way to tone your muscles
and improve blood flow.
8. Practice yoga.
Yoga is a low-impact form of exercise that almost anyone can practice. Studies have shown that yoga is not only an excellent form of exercise, but that it also helps with relaxation and stress reduction.
There are many different styles of yoga, and the practice is thought to be well over 5,000 years old.
The main premise of yoga is connecting the body and breathing with the mind through postural and breathing exercises.
The Sanskrit translation of the word yoga is “search for the soul.”
Some of the benefits of practicing yoga include better relaxation, reduced chronic pain for arthritis sufferers and lower blood pressure.
There is no specific body type or style required. And, you do not need to do any special conditioning to prepare to practice yoga.
As with any form of exercise, check with your doctor prior to beginning any new exercise program to ensure that the program is safe and that it meets your healthy lifestyle goals.
9. Keep active throughout the day.
One of the most important things that you can do in order to increase your overall health is to keep moving.
Whether you decide to take the stairs instead of the elevator, or to walk instead of driving, you will be making a choice to include a little extra exercise into your daily schedule.
Many people become discouraged because they believe that they need to participate in a major exercise program in order to stay fit.
That simply is not the case. Through small changes in your daily routine, you can
easily improve your health and help yourself to stay fit.
10. Take several short walks instead of one long one.
Don’t have time to work up a sweat
for an hour at the gym? Well here’s some great news.
A recent study has shown that people who take four short walks every day are able to stay just as healthy as people who work out for 40 minutes all at once.
There goes your excuse of not having enough time to exercise!
11. Get involved in a sports and local events.
Team sports are a great way to stay fit, have fun and meet new people. And if you find something you love to do it won’t feel like
Check your local paper and sport and social groups for a listing of activities.
Or visit http://www.active.com to find out what is going on in your community.
11. Know how many calories you’re burning when you exercise.
Weight loss occurs when you burn more calories than you take in. To find out how many calories your favorite activities burn, use the Calories Burned Calculator at http://redbook.ivillage.com/health/1,,986hzzzr,00.html
12. Take 10,000 steps a day.
It has been suggested that to stay in good shape, adults should talk at least 10,000 steps a day.
If you figure that most people have a stride that is about two and a half feet long, then it would take a little more than 2,000 steps to walk a mile.
So 10,000 steps is approximately 5 miles. To find out how many steps you’re taking, get
an inexpensive pedometer.
At first you’ll find 10,000 difficult, but you’ll be surprised how quickly you can meet and exceed this number by finding simple ways to walk a few extra steps.
For example, take the stairs instead of the elevator, park on the outskirts of
the parking lot or get off the bus a stop before your regular one.
To increase your heart rate while walking, take smaller strides so you are moving your legs faster.
13. Get moving while you do household chores.
Turn on some music and dance while you
Walk to the corner store instead of driving. Try to pursue certain hobbies that
involve body movements. One such easy and popular activity is gardening. You can
practice gardening in your own house.
This will not only involve certain bodily
movements but will also be a pleasurable experience for you. Apart from gardening you can also do some household chores like cleaning windows, dusting, washing and
scrubbing the floor.
Carrying out these activities will also help you to stay in shape.
That’s tips on how to keep your body fit and healthy. If you think this article useful, please share to your friends in social media.