Notes from Fitness for Dummies

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