Notes taken from Fitness for Dummies
Realistic goals
The mysterious diet
Cardio exercises –the kind that strengthens your heart and
lungs,
Burns lot’s of calories and lowers your stress level
Resting heart rate 60-90 beats per minute
Take heart rate after physical activity
Core strength
BMI Body Mass Index
Infectious energy
Gym god!
To plant a kiss on you!
After a month or two of regular exercise
Your resting heart rate usually drops
Women 30% body fat
Men 20% body fat
Flexibility also refers to the mobility of your muscles
A goal that really sparks you
Make a goal sheet
Enthusiasm and flaming out
Extra energy
RICE for an injury
Rest,Ice,Compression,Elevation
The South Beach diet
The Abs diet
Superfoods
Dr Atkins New Diet
‘Streaming silks’-Vona Groarke
Start with small portions
Don’t deprive yourself
Eat slowly
No booze
Stop when you are satisfied
Eat regular meals
Keep saturated fats to less than 10% of your total calories
Unsaturated fat found in fish,nuts and seeds
Keep your total fat intake to less than 30% of total
calories
The key is to favour complex carbs and natural simple sugars
over
Processed and nutritionally –void simple sugars
Eat enough fibre
Processed carbs like table sugar
Even in fruit
Consume an unlimited variety of veg
Choose wholegrain and protein
Eating breakfast can boost your metabolism 25% for the day
Drink 9-13 glasses of water
‘Cardio’ means –for your heart
Aerobic exercise is any repetitive activity that you do
Long enough and hard enough to challenge your heart and
lungs
Don’t forget to warm up
‘With the music’
Beauty of walking
Walking on hilly terrain burns 30% more cals than flat
Swimming-reach our as far as you can
Fit,powerful,energetic
650 muscles in the body
Pectorals
Biceps
Triceps
Rectus abdominis (Abs)
Internal Oblique
External Oblique
Your internal and external obliques run diagonally down the sides
Of your abs
Gluteus maximus
The largest muscle in your body
Your two glutes left n right cheeks)
Span the entire width of your derriere
Quadriceps
The four muscles at the front of each thigh
Hamstrings
The three muscles at the back of your thigh
Gastrocnemius Soleus
(Carves)
Rep and set
Get into the act
Exercise larger muscles before smaller ones
Don’t do abdominal exercises everyday
Squats work your butt and upper legs
Oblique curls work the sides of your core and mid- section
Lunges are amazing for butt,hips and upper legs
Exercise can be good for the mind
Sun saluation
Yoga requires a different type of strength than
Weight lifting does
‘Pilates’ –Joseph Pilates –basic cat
Souped up
Options kickboxing,aeroboxing,bootcamp
Focus on fun and creativeness
Make it cool
Your tween
Keeping yourself young with exercise
You have more energy
You experience less depression and anxiety
You have an easier time losing weight
You increase bone density,build muscle strength and slow
The muscle deterioration that comes with age
You improve your balance
You reduce lower back pain
You boost your immune system
You lower your blood pressure
You substantially cut your risk of heart disease,arthritis,
Diabetes,colon cancer and alzheimers and dementia
Your mind is more alert
You can be more independent in your daily activities
Exercise is its own fountain of youth
Pilates is for balance
Ten reasons to break a sweat
Decreasing your risk of medical problems
Keep your weight in check
Looking good
Appreciating the psychological benefits of exercise
Enjoying the social benefits of working out
Being more productive at work
Helping your family
Quenching your competitive thirst
Having fun
Enjoying life
Rev up your metabolism
Improve your looks
Gain confidence,memory,less stress,be more creative
The only safe and lasting way to boost your metabolic rate
is to
Increase your muscle mass by lifting weights
Hand weights
Research on walkers shows that carrying hand weights burns
only
10-15% more calories,a mere 20-30 calories over the course
of an hour
The wave of food
No comments:
Post a Comment