Healthy Fitness Habits
Healthy Fitness Habits
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I am new to exercise and need help to form and food habits and routine.?
I have 18 years and I never really had any classes physical fitness or anything and I was wondering how to start a routine and what is a good one to help me lose weight and get my body in general more healthy, such as reducing the reduction of health problems. Thanks for the help
You need a good combination of aerobic and resistance activities Combined with a healthy diet. It is not advisable to lose more than 1-3 pounds a week. If you want to lose weight safe and correct way it will stay out for long term require a comprehensive plan of a good exercise and nutrition. A good program looks like this: Always warm up and cool down Muscular Strength and Endurance-you need a program good resistance training that includes exercises for all muscle groups (hips, chest, upper and mid back, legs (quadriceps and hamstrings) shoulders, lower back, arms (biceps and triceps), calves, arms, abdomen and gluteus maximus). Your intensity should be 70-80% 1-RM or 8-12-RM 8-12 repetitions, one or more sets, 3 times a week for six weeks or more when you start a program of resistance. You must start with an exercise for each group muscle and make sure the days you do resistance training are not consecutive which means they do not exercise the same muscle group two days in a row. As you continue the program can add more exercises, add weight and change up your program to include more days or just work specific muscle groups in days specific. As the strongest muscles to be able to reduce the rest period between each set. You should rest for about 30 seconds between sets. Muscular metabolically active and therefore when you gain muscle burns more calories and helps boost your metabolism. If you have no money for a gym or have access one, here is a great website to create a single point plan with the weight of the body. http://www.bodybuilding.com/fun/exercises.php?MainMuscle=&Equip=BodyOnly&Isolation = You can also search all types of exercises that use weight. Here is another great site to find some good exercises for different body parts. http://www.preventdisease.com/fitness/Strength_Exercises.html Here is a great link to a comprehensive musculoskeletal atlas of the body to help you understand what exactly you are working http://www.preventdisease.com/home/muscleatlas/content.html # 102 On the other hand, if you're having trouble deciding what type of program you do, here is a web site that can help better understand the different forms of resistance. Cardiovascular http://www.bodybuilding.com/fun/kelly2.htm Resistance-This part is very important to burn fat and improve your overall cardiovascular performance. You must include a heating and cooling. To have an effective cardio plan you must ensure that they stay in the heart rate zone for at least 30 minutes a day (you can start doing this for three days a week and accumulate) and then you can build to 45-60 minutes a day. This series will help you burn fat and how to increase your VO2max which is basically a number that represents the capacity of your cardiorespiratory system. The higher the number the more efficient your cardio system is. You can learn more about VO2 at the following address. Http: / / www.preventdisease.com/news/articles/vo2_max_how_fit_athlete.shtml To determine your heart rate objective, do the following: know these numbers: maximum heart rate = (220-age) resting heart rate = (get this by counting your pulse for one minute upon waking in the morning) heart rate reserve = (maximum heart of the resting heart rate of change) and then calculate the intensity Training: TI = Heart rate reserve x percentage (use 70% -85%) + resting heart rate and the number of training intensity is important because this is the number to reach a particular training intensity. This is the number your heart rate must reach to be in the training area optimal cardiovascular. You can perform the TI equation for 70% and then another for 85% to get a good range for your heart rate. This is his personal goal rate the heart area. You can count the pulse or use a heart Rate Monitor while exercising. You can buy one at any electronics store. I recommend heart rate monitor and you do not have to do anything and lets you know where you are. Some even beep when you reach your zone or when you go over it. Mine has a belt you wear under your clothes and a watch that shows the heart rate and other things. Now, of course, any heart rate monitor is not perfect, because there are factors that are not taken into account, but it is one of the most accurate ways to track your heart rate that is readily available for public. This is a website to help you calculate your target heart rate zone http://www.preventdisease.com/healthtools/articles/thr.html Here is a good place for some information on how to measure the intensity physical activity http://www.cdc.gov/nccdphp/dnpa/physical/measuring/met.htm now had to tell all So for me to let you know what cardio activities will fit this type of requirement. The following are excellent aerobic activities for a good plan: the cycling, jogging, running, walking, rowing, stair climbing, elliptical machine, aerobic dance, step bench, hiking, inline skating, skiing, jumping rope, swimming and water aerobics. Any of these activities are acceptable only if you make sure your heart rate stays within the heart rate zone. This is not account the heating or cooling is. You need at least 30 minutes within your zone for better benefits for most people, because your body does not begin to burn fat until you have been working aerobically in your heart rate zone for at least 30 minutes. Of course, any exercise is good for you, so even if you do not reach their heart rate zone, it is still good for you and no benefits. Just the way it works, start slowly, and will improve your body's cardiovascular performance and burn fat. Once your body gets used to perform aerobically start burning fat faster than someone who is not on a cardio program. You can find calculators at the following website to calculate about how many calories are burned by different activities. http://www.preventdisease.com/healthtools/tools.html bctwr # Here are a few websites to help you start a fitness walking program http://www.preventdisease.com/fitness/walking_schedule.html http://www.preventdisease.com/fitness/fitness_walking.html Or if you prefer, you can begin a jogging program http://preventdisease.com/fitness/fitness_jogging.html Body Composition-this includes your body fat percentage, bone structure and the amount of muscle you have. Most people focus on weight, but you should not put much focus on that even what their percentage body fat (get tested in an exercise facility with skinfold calipers). You should also get circumference measurements of fact. This includes the neck, shoulder, chest, waist, abdomen, hip (buttocks), thigh (proximal), thigh (mid), thigh (distal), knee, calf, ankle, the arm (biceps), forearm and wrist. You should be able to do this in a gym. You should get all this information before you start the program and then you can see how to improve. You can calculate an estimate of body composition and target weight here: # The bctwr http://www.preventdisease.com/healthtools/tools.html following website will help you understand a little more about body composition http://preventdisease.com/news/articles/muscle_vs_fat_measure_what_matters.shtml Flexibility-Most people do not even think about it, but it is very important because it helps prevent injuries and helps you perform daily activities. It also has an effect in all other programs. You should perform 10-12 flexibility exercises every day. Slowly stretch the muscle to a point of mild discomfort, but not necessarily pain. Hold stretch for 10-30 seconds and do 3-5 reps for each leg. This should take about 15-30 minutes per session. If you do not have time to do this every days, try to do it 2-3 times a week. Here are some good websites for more information about flexibility and stretching http://preventdisease.com/fitness/fundament/articles/stretching . html http://www.cmcrossroads.com/bradapp/docs/rec/stretching/ the diet you have to make sure you eat well and this means that after the food pyramid. All those low-carb diets or fad diets out there do not help you lose weight safely. You can read more about the risks of low carb diets at the following address http://www.preventdisease.com/news/articles/032006_low-carb.shtml Know that 1 pound of fat equals 3,500 calories. So if you eat 500 calories less per day for a week of normal (either by reducing or changing what you eat or even by burning 500 calories from exercise) that is 3,500 calories and must lose £ 1 of that week. I know that does not sound like much, but it's a proven fact that you should not lose more than 3.1 pounds. per week, and it is not safe or that is left out. If you work to lose 1-3 pounds a week, then it is much more likely to be the safe way and stay off for long term if you continue to live a lifestyle healthy. I do not like the word diet because most people think of a diet as a short-term way to lose weight when the most effective way to lose weight is to change your entire lifestyle. Here are some ways to change how you eat: Always follow the food pyramid with emphasis on fruits and vegetables and lean meats like chicken or fish. Make sure you get enough fiber and water in your diet. You should get 20-30 grams of fiber every day along with plenty of water. You can go to http://preventdisease.com/home/tips65.shtml to learn more about fiber and tips on how to get more into your diet. You should drink a total of eight glasses of eight ounces of water a day at least. This is different for everyone, but you should be able to find out about how much water you need a day. You can go to http://preventdisease.com/news/articles/how_much_water.shtml to learn more about how much water you should drink. Get carbs from complex carbohydrates (pasta, rice, grains, cereals, potatoes, beans and peas) containing wheat. When you buy something, such as bread make sure the first ingredient is whole wheat and does not contain the word rich. You can learn more about carbohydrates at the following address. Http: / / www.preventdisease.com / fitness / weightloss / articles / carbs.html You can also learn to choose breakfast cereals healthy at the following website http://www.drmirkin.com/nutrition/N180.htm Knowing what portions are and how to use properly. This is very important because the way average American eats too much and it is because the portions are out of control. Even when you go to eat at fast food places you can eat healthy. Choose products low fat or low-calorie foods like a salad (fat-free cheese and dressing), chicken sandwich, grilled, etc. When eating the dish can also share strong with someone or ask them to put half in a box to bring back before they even bring it to you. Always eat breakfast and never skip a meal. I have also done research about this and this helps keep your metabolism and makes sure not to overeat, among many other things. Try for three meals a day with two snacks. Do everything you can to stay far from saturated and trans fats, because both are bad for you and you should consume as little as possible. Mono and polyunsaturated fats or good for you, but fat is only 25-35% total calories. If the food label ingredient list contains "partially hydrogenated" that means it contains trans fat and should be avoided whenever possible. The following website offers a plan to follow to help fight the fat http://msn.prevention.com/article/0, 5778, s2-4-60-105 -1138-1,00. html Look out for your caffeine intake, you can find the amount of caffeine found in certain things at the following address. http://health.yahoo.com/topic/nutrition/foods/article/mayoclinic/CE619C35-D037-4016-A9CBEA9A3ECBCEB6 A lot of people also focus on high protein but in reality you only need 0.8 grams of protein per kilogram of body weight. People who are in a resistance training program may consume up to 1.2 grams of protein per kilogram of body weight. So for me a weight of 135 pounds. and I imagine my body weight in kilograms as follows: 135 divided by 2.2 = 61.4 kg 61.4 kg x 0.8 = 50 grams of protein a day. 61.4 kg x 1.2 = 74 grams of protein day. My range is 50-74 depending on my level of exercise. You can check out this online calculator for information on the amount of protein you need. http://www.preventdisease.com/healthtools/articles/protein.html The following website also has a list of the 29 healthiest foods or food of power and why they are so http://www.bellybytes.com/articles/29foods.shtml There is a formula that can be used to calculate an estimate of how many calories you would have to eat every day to maintain your current weight or lose weight based on different factors. You can go to this website to calculate an estimate of your needs daily total energy of your BMR + AMR. http://www.preventdisease.com/healthtools/articles/bmr. html Here is a useful website to understand how to manage your metabolism http://preventdisease.com/home/weeklywellness163.shtml Also here is a useful website to find out what nutrients a food contains http://www.nal.usda.gov/fnic/foodcomp/search/ Here are some other sites to help you understand how to eat healthier http://www.preventdisease.com/fitness/nutrition/articles/healthyeating. http://www.mypyramid.gov html http://www.preventdisease.com/fitness/weightloss/articles/management.html is a great website to use to keep track online of calories and many other things. It is free and also provides additional information to help you lose weight. Here is another Web site to see to understand the modes of fitness better. http://preventdisease.com/fitness/fundament/articles/types_exercises.html I have a powerpoint presentation on several of the fad diets that people are now if you want to contact me for it. Also I have a presentation powerpoint on the importance of breakfast, if you want more information about that too.
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