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The Untold Secrets To Improving Your Fitness

By: famoustrainer You might disagree with me on this but please hear me out
"The best and the only exercise program for you is the one
you will do!!" The next time you start an exercise program or
eating plan take note of the following guidelines and if they
don't stack up don't put yourself through the hassle.

You need something to stick to for the rest of your life, never
start a program that will set you up to fail. It must be
interesting and fun or you will never stick with it.
Below you will find some very interesting fitness tips that will
keep you right on track.

Abdominal Training - The safest and most productive way to
train the abs is to use the brace and hollow technique. Try
standing normally, breathing normally, now suck your
stomach in towards your spine and hold, remember to breath
normally, hold for seven seconds and release, now do this
exercise 10 times.

This is a basic isometric exercise that helps strengthen the
abs and the muscular girdle around your waist.

Fast Walking - Research shows that regular, brisk walking is
one of the best exercises we can do for overall fitness. It suits
people of all ages and fitness levels, it's easy to get started
and there's no complicated technique to earn or equipment to
buy.

Walking is an excellent way to get fit because it uses nearly
all the muscles and, as you have to carry your body weight, its
relatively strenuous. It's also safer on the joints and the back
than most other forms of exercise because you're not jumping
up and down, so the impact is low.

Try Boxing For Fitness - Today, boxing is recognized as a
health promoting exercise program that provides a total
workout for you're cardiovascular and endurance systems.

The exercises can be done with or without equipment. If you
want to buy equipment then a heavy punching bag and
boxing mitts available at any sports store for between $50.00
and $100.00.

A good skipping rope can be bought very cheaply also. Other
benefits of boxing include, increased stamina, increased
strength, speed and coordination and used for reducing
aggression. Sports scientists agree that boxing training is one
of the best exercises because it conditions the total body.

An additional advantage of boxing is it promotes a persons
well being by strengthening self-discipline. Combined with
strength training, cardiovascular work it becomes the total
package for self-defence and total fitness.

Checking Your Pulse - The best way to measure the effects of
an exercise program on your body is to check your pulse. The
easiest way to check the pulse is to place your index and
middle fingers on your carotid artery or the wrist.

Immediately after the exercise, count your pulse for 15
seconds and multiply by 4. This can also be conducted during
the exercise if safely possible. For a more precise reading of
a pulse rate purchase an electronic device from any sports
store.

Age Adjusted Heart Rate Work - So now you have your
exercising pulse rate or heartbeats per minute. Concentrate
at the upper end of the 50% - 70% ranges.

To figure this out, deduct your age from 220. Suppose your
age is 40, deduct this from 220 and you get 180, 50% of 180
is 90 beats a minute, 60% of 180 is 108 beats a minute, 70%
is 126 beats a minute and so on. Don't jump into 70% work
straight away.

Start with 50% and slowly work your way up to the 70% upper
limit. Start with no more than 10 minutes, and work up to 20
minutes. Having reached 20 minutes at 70% and you are
comfortable with that then work to increase the heart rate up
to 80%.

Try Active Isolated Stretching (AI) - AI stretching does what
stretching is supposed to do, it transports oxygen to sore
muscles and quickly removes toxins so recovery is faster.

Finally it also works as a deep massage technique because it
activates muscle fibres during the actual stretch. Isolate the
muscle or group you want to stretch then contract the muscle
opposite. This causes the isolated muscle or group to relax
straight away and when it does it is ready to stretch.

Gently and quickly stretch the isolated muscle until it can't be
stretched any further; now give yourself a gentle pull with your
hands or rope. Go as far as you can and then hold the stretch
for no more than 2 seconds then release, do this for a total of
5 repetitions on the isolated muscle or group.

So there you have it, you require a program that is realistic for
you now, a program that is time efficient for your time
schedule and your life other wise it will not be followed.

Article Source: http://www.lifeweightloss.com

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit www.maximumfitness.com right now for your 'free' weight loss or muscle building e-courses.

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