Info on Fitness

The graph gives you an easy guide to show what you increase when conducting cardio exercises at different heart intensity levels. Best heart rate for burning fat is the fat burning zone  65 - 70% of your maximum heart rate (MHR). In the heart rate chart, it states that we need to exercise for 30 minutes continuously at the heart rate zone of 60%-70% in order to burn fat more efficiently. In order to burn more fat, you first need to identify your correct heart rate fat burning level. Please follow these steps below to work out the calculation.  Step 1 Minus your age from 220 220 - your age = MHR Step 2 Once you have the personal MHR, you need calculate your heart rate exercise percentage. This way;  90% = Your MHR x 0.9 = 90% your personal exercise heart rate 60% = Your MHR x 0.6 = 60% your personal exercise heart rate Now you have your personalized percentages. In order to burn fat you should complete c...

In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength. Isometrically, the lower back, the upper back, the abdominal, the trunk muscles, the costal muscles, and the shoulders and arms are all essential to the exercise and thus are trained when squatting with the proper form. Form The movement begins from a standing position. Weights are often used, either in the hand or as a bar braced across the trapezius muscle or rear deltoid muscle in the upper back. The movement is initiated by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position. Genera...

Cardio Plan Take at least one day rest between cardio workouts. Cardio sessions should be from 30 up to 60 minutes. It doesn't matter which form of cardio you use pick something that gets your heart moving (treadmill, rowing machine, stair stepper and something else). Gym Workout Split You will be using an upper/lower workouts. Rep schemes are guidelines. When a weight becomes manageable add weight to the bar. Day 1 - Upper A Day 2 - Lower A Day 3 - Off Day 4 - Upper B Day 5 - Lower B Day 6 – Off Day 7 – Off Upper A Exercise Sets Reps Incline Bench Press 3 8-10 One Arm Dumbbell Row 3 10-12 Seated Barbell Press 3 8-10 Pull Ups 3 10 Skull crushers 3 10-12 Dumbbell Curl 3 10-12 Lower A Exercise Sets Reps Squats 3 ...

Improved Mobility Each session, you take five minutes to do a series of mobility drills. Don’t skip warm-up, it will prepare you to perform the exercises in the main workout more efficiently. It will improve your ranges of motion, and help to prevent injury when you start loading up heavy weights and blasting through circuits. Strength and Muscle It`s important that you work with whole body each session, which burns more calories and activates more muscle than body-part splits. The more often you can train a muscle the faster it will grow, provided by the recover from the previous session. Short, intense, frequent workouts allow you to train hard, recover well, and make gains fast. Strength superset workouts, will give you the majority of your results by challenging your muscles with heavy loads that tax your whole body. After the strength superset, you can hit a conditioning circuit, in which you’ll perform a series of body-weight exercises that will burn calories...

The perfect six-pack is not a myth. In fact, you already own it, it’s just hiding under belly fat. And since you can’t spot-reduce fat in specific areas, the key to losing belly fat is reducing your overall body fat percentage. The magic number is 10% to put your abs on stage, but there are many health benefits to lowering your body fat percentage. The higher your body fat percentage, the lower your life expectancy. Being overweight or obese significantly increases your chance of dying from heart disease, diabetes or cancer, as well as suffering many other health problems. But losing weight doesn’t just help you live longer, it also helps you get more enjoyment out of your longer life. Losing weight increases your mood and positivity, makes food taste better, improves your libido and sex life. Eating healthily and exercising regularly are your first steps, but in addition, each of these small changes will help make the difference. Caloric deficit. Simply put the ...