Lots of people are worried about their aspect, about their beauty and their health, but as well they are worried about time because they have a charged schedule and run out of time especially when it's coming to practice sport, the key of a successful life and a strong health. There is a solution: free fitness routine that can be made even when you're at work. I am talking about walking. I'm sure you have at least 15 minutes a break at your job. Well, in those 15 minutes you can do a short work and you'll feel full of energy and ready to work again.

Walking is an excellent aerobic shape if you want to reduce fat mass.Walking is a free fitness routine which truly can help you in loosing weight. It can be practiced almost anywhere and the only thing that is required are some suitable shoes and casual clothes. If your accustomed to walk, make sure that the surface you’re going on to be smooth. If there are bumps is difficult to keep pace lively and help maintain the desired pulse. To keep your pulse on the desired limits buy a pulse-meter.<



Many forms of aerobic exercise are good for lowering the fat layer and a high pulse. Dance aerobics, stair climbing, bicycle riding will help you have a strong heart but the pulse will be too large for maximum fat loss.

Another good thing about keeping within the limits specified of pulse is that once you get rid of excess fat you will strengthen the heart and more. And you'll be in a position to work at a higher pulse.

If your main purpose is to get rid of extra fat, you must determine the range in which it’s good to keep the pulse and practice suited exercises.



A fitness program may be one of the best things you can do for your health. If you know which your physical condition is, you set goals and exercises that fit your life style , it will be easy to plan to reach your goal of loosing weight and to look good. If you plan a fitness program, you need to know that physical activity reduces the risk of chronic diseases, improves coordination and balance, improves sleep and increases self-esteem and help you lose weight.

Many people are afraid to plan a fitness program without a trainer. But sometimes a fitness trainer will schedule meetings in a way that you like and not like it. So you can create your own fitness program in a way that satisfies you.

Test your fitness level
Before the actual program plans, analyze your fitness level. To check, you must write pulse before and after a ride of one kilometer and a half, how long it take you to that distance, waist circumference, body mass index and how many push-ups can you do for a date.

Talking about efforts of loosing weight, you should some very important things and I'd like to share with you some of them from my personal fitness facts. The first one, which is a very important thing, is that you must burn more calories in a day than what you eat. The second thing needed for a layer of fat loss is to have an exercise program that helps you get rid of stored fat. Again, my triathlon training was good because I tried to educate the body to use carbohydrates as efficient and to increase my capacities.

I will not get into personal fitness facts detail about the reasons for such diets, but need to understand that sport and diet routine of a runner is very different from that of a person who wants to escape the layer of fat. On the other hand, I'd like to count for you what are the most important steps you must do in order to loose weight: firstly, you must include a diet and practicing sport in your life, secondly, you must set some goals in your mind and eventually to write on a paper, and thirdly, you must set with your personal coach (if you decided to go gym) a fitness program perfect for your needs.



So, how to plan your exercise program to lose the maximum amount of fat possible?Glad you asked! First, make sure you have a diet low in fat. So you will ensure that your body will not have too much fuel from fat. Now, the most important secret in weight loss with aerobic exercise: you need to ensure that the exercises practiced by the largest amount you burn calories. You can determine the maximum exercise heart rate estimate (220 minus your age is usually a good estimate). Then you determine the fat burning rate (THR - Target Heart Rate) multiplying the maximum heart rate with  55-65% to know what pulse you should have during exercise. For example: I have 60 years hence maximum pulse will be 220 minus 60, then 160. Take the pulse of 160 and multiply it by 55-65%.



You get a result between 88-104, so this is the time I have to keep my heart rate during exercise to promote weight loss. Another important secret to optimal fat loss that you must have in mind is the need for exercises that will last 45-60 minutes several times a week. It is not necessary to start the session so long, but your aim should be to achieve those times. Keep fit the pulse in that range should check pulse frequently. It is very important to keep the pulse at that time. If it is too low you will have no benefit. If it is too high you will have benefits, but not necessarily the ones you want.

First of all, I think the objective of physical exercises is to keep our body healthy for life. Health and physical fitness are two important things which should lead our life. Appearance is a nice side benefit. But to answer your question more directly, we should work on intervals. When you work on intervals, you’ll practice sport a certain period of time at a normal pulse and then while at high pulse.

For example, if you jog or cardio, you should start with 2-3 minutes of light exercise and then run 1 minute at high intensity. Alternation is the best way to practice exercise. This approach allows you to burn fat and sugar. You will not consume all the resources of sugar, so you'll save your muscles. Also, you will allow the body to recover from the loss of sugar by the next noon, your body will accumulate sugar, not fat. Eventually this training will help you lose and the fat. This interval training will have a big and positive impact upon your health and physical fitness program. With interval training you get the best of both worlds. You will have a variable pulse weak and will available for both sugar and fat burn. We do sports for a variety of reasons: losing weight, to develop muscle to be stronger for a healthy heart and to prepare ourselves for competition. Most of the people past 50 years wish for health and a better tone.

If the primary objective is to lose weight, can you analyze the type and duration of aerobic exercises that you practice. Aerobic exercises such as walking, jogging, cycling and swimming are most effective for strengthening the heart and can be very effective in burning calories. You will notice that I said "weight loss" for a specific purpose. We can weaken using a restrictive diet, but that does not mean we will be healthier. This situation occurs because we follow a diet low in calories, but do not get rid of unhealthy body fat. On the other hand increasing the time spent making the move may lead to too little weight loss.



Can this be a good thing? Absolutely! When I started training for triathlon in the 80s I fell in girth, but I did not lose weight. The reason was that aerobic exercise resulted in lower layer of fat but also muscle growth. In terms of volume, muscles are heavier than fat. Exercise for Triathlon making them was not suitable for weight loss. Now I will talk about exercise focused on weight loss.

If you have excess fat that you want to lose to be healthy, you need to do two things. One is to make sure that you burn more calories than you eat in a day. That means you must carefully control the amount of food you eat. One reason for which I wasn’t getting thinner was because I had a diet rich in carbohydrates needed to provide energy needed for running, swimming and cycling. This is not the ideal diet that will help you lose fat.

We all know the importance of physical fitness, but as well we should know how important is to have as many reasons to start doing sports. If exercise is boring, you won’t wish to continue. If you don’t plan to do movement, you'll notice that you’ll never find time for sports and you'll private yourself from the importance of physical fitness in a human's life.Scoring all exercise sessions that you do over a period could help. If you skip a day without sports, that does not mean you will gain 7 pounds, but be aware whenever skipping exercise sessions. Remember, exercise gives you more energy and you get better results if you obey a long-term sports program.

Is there a pulse rate which will help us lose weight? There is much controversy about the answer to this question. Many people say that a pulse during moderate exercise practice is best for losing weight. But the many others say that a high heart rate during exercise will have the best effect.



People who make an effort with moderate to weak pulse so that they may lose weight, they are trying to keep the pulse within certain limits during sports practice. Limits would be up to 60-70% of maximum heart rate.

Age will determine the correct range. Here's an example for a person of 22 years.
1. Maximum pulse rate = 220 - age. For a person of 22 years, maximum heart rate is 198.
2. 198 x 0.60 = 119, the minimum limit.
3. 220 x .70 = 154, maximum.



The logic of the theory is based on how it uses oxygen. To burn fat, your body needs oxygen. So, if you do sports at a level too high at some point you will not breath as much (you could barely talk) and you will not have enough oxygen in the body. So you will not burn fat effectively, you burn mostly sugar that is stored in muscle. If you keep the pulse in that time, most of the fat calories are burned.

These people believe that if the sugar resource is empty from the muscles, muscle volume will drop when it will provide energy. Decreased muscle volume is the last thing you want when you want to increase your muscle mass.

This approach seems common sense, but before taking a decision would be good to analyze and the other approach. People who want to lose weight on a high pulse to pulse maintain their 80-85% of maximum heart rate. Lets resumed calculation:
1. Maximum pulse rate = 220 - age. For a person of 22 years, maximum heart rate is 198.
2. 198 x 0.80 = 158, the minimum limit.
3. 198 x 0.85 = 168, maximum.
According to this approach, the largest amount of fat for a person 22 years will burn to a pulse of between 158 - 168.

So what is the logic if muscles burn mostly sugar? People who approach this style of exercise will burn calories in general; this is the most important thing for them. They say that although the number of calories burned from fat is lower, however, is greater than the number of calories burned at a lower heart rate. Eventually, these people think that if you do not burn sugar stored in muscle, your body will store extra sugar in the next meal as fat.

When your body needs energy and nutrients it requires food. When you give him enough food, the body accumulates for the winter period. When you do sports, your body needs more energy. Movement is the best way to lose weight. Weight loss is only a math problem. Weight does not appear out of nowhere, but from what we eat, and what your body stores. If you eat 3,500 calories, you need to burn 3,500 calories to lose weight.

There are many methods of getting energy through fitness, but this is not the only problem you should cater for. For health, for energy, for an equilibrated life, these should be the principles for which you should fight when including fitness  training in your life, easily converting sport into lifestyle. There are some techiques you can use for gaining energy and vitality like the manner of doing sport, but also there are numerous types of workout activities like walk, swim or games in team.

Lose fat with interval fitness training
The best way to get rid of extra pounds is through interval fitness training. It's the practice of three or more types of exercises in one session. Why is it better that way? When you move, some groups of muscles may get tired. As muscles tire, you will not be working hard to achieve exercise. But if you work more muscle groups in turns, you will make more effort at work and as such you will burn more calories.

Slow versus fast
During the session you can do cardio exercises easier or at a higher pace. Exercises done at a slower level must be done continuously for approximately 45 minutes in an hour. They are good for joints and burn more fat than carbohydrates. Fast exercises are more intense and involve explosive movements such as sprint. This type of exercise maintains the metabolism at a very high level and should be practiced for 20-30 minutes in one session.



So what form of exercise is best? Who cares which is better? Try both methods and see which is better for you. Exercises can be made easier for a longer period, while alert exercising take less time. If one method does not work for you, try the other one. Or try them both.

-Walk or swim?
On average, aerobics, swimming, cycling and tennis are just as effective in burning calories, although the success of every sports is closely related to the effort. Walking on the other hand, burns only half the calories burned by the sports mentioned. But walking can be more enjoyable for many people. Other forms of exercise are running or running on treadmill. If you want better results you should consider the jumping chord or sprint. They are intense exercises that work extremely well.

Lots of people are suddenly recognizing the benefits of physical fitness and start to include the sport in their daily routine. Others, are getting informed and take this problem step with step organizing their own fitness program. Both "strategies" are good since the result is sport as manner of living your life. In this article, I'd like to share with you four exercises perfect to be included in your fitness programs because they are dedicated to muscles. So, if you want to have toned muscles than start to practice the following exercises:

Straight muscle
This exercise trains straight abdominal muscles, meaning that pair of muscles connecting the navel to the upper thighs. The moves listed below, will strengthen the upper abdomen.



Starting position: Sit on a flat, with your rear glued to floor. Your bended knees are apart, with parallel feet.
Warning: put both hands behind your head. Don’t press your neck with hands during exercise. Bring head and shoulders above.
Movement: Breathe when you pick up your head, do not detach the middle from the floor.
Inspire when you return to the floor with your shoulders.

A little trick: when you do crunches, always drop a point in front to keep your back straight. The middle doesn’t get up from the floor. Repeat 20 times.



Lower abdomen
This exercise tones and strengthens the lower abdomen.
Starting Position: Lying on your back, middle back on the floor. Hands wide along your side. Bend knees slightly above the basin. Legs crossed, with the tips facing the ceiling.
Movement: When exhaling, contract the abdominal muscles and recover slightly to  the starting position.
A little trick: the knees are placed above the basin. Not arched back. Fully de- contract the arms.

Oblique abdominal muscles
This exercise trains oblique muscles, meaning those abdominal muscles located on both sides of the abdomen. It is an ideal exercise for a thin waist.
Starting Position: You are lying on your back with legs apart. Bend your right knee and place left foot on him. Spread one hand and the other put it at the nape.
Movement: Draw near the elbow of the opposite knee. Breathe. Repeat 30 times.
A little trick: removed the shoulders from the floor. Left elbow remains away from the rest of the body.

-Waist
This series of movements contribute to a slender and smooth waist.
Starting position: Stand laid back, knees bent. The middle is glued to the floor.
Movement: Raise the head with one hand to the back of the head. Make a small lateral movement, trying to touch the leg with your hand. Repeat 20 times on each side.
A little trick: remove the shoulders from the floor and drop a point in front to keep your head straight.

Favorable effects on health, the individual and the collectivity of sport and in general of human activity are already known but scientifically proven when numerous studies describing the mechanisms by which good physical fitness exercise affects the human body functions and systems.
"European Sports Book”, in Article 2, defines sport as all forms of physical activity as follows:
-Expressing or improving physical condition (fitness) and good mental state;
-Formation of social relationships;
-Getting sports results in competitions of various levels.

Regular good physical fitness activity determine the maintenance or improvement of the structure from various tissues and organs (muscles, tendons, heart, etc..) Improves function and counteracts damage that occurs due to inactivity (sedentary) and aging. This is why in U.S., the term fitness defines physical condition, and the "health", the two words are almost similar.



When speaking of the apologetic effects of fitness it refers to both positive changes in the psychic, as well as the obvious and beneficial influence on some diseases of the best known back disorders (discopathy) or endocrine and especially cardiovascular disease. In practice, for the best answer to the action of physical effort, ischemic cardiomyopathy, should be the main objective of any exercise program, regardless of age, gender and whether the physical activity is an individual practice or under specialist supervision.

Beneficial effects:
-Cardiovascular system: increases the amount of blood that the heart can push, increases the amount of blood existing in vessels,, the blood becomes more fluid and flows more easily through arteries and veins (help atherosclerosis, coronary heart disease, hypertension).
-Pulmonary system: lung becomes capable to vent a larger quantity of air per minute (help chronic lung diseases).
-Skeletal muscle: increase strength, endurance and strength, muscle "melts" at a slower pace, along with the age  (fractures that occur in fall, the elderly);
-Body fat: total mass decreases from the visceral fat ass (help obesity);
-Metabolism disorders: increased capacity of muscle to extract (retrieve) blood glucose (helps diabetes)

Fat-metabolism: increases muscle ability to take fats from blood and use them to purchase energy (help arteriosclerosis);
Civil defense-organism (immunity): improves immune system's ability to respond to microbial attack (infection);
-Digestive processes: it improves the bowel movement, avoiding constipation (help colon cancer);
- Nervous System: improves reaction speed and timeliness of responses to various stimuli (help fractures caused by falls of elderly people);
-Cognitive functions: it improves reaction speed and timeliness of responses to various stimuli (fractures caused by falls of elderly people);
-Psycho-social behavior: improves the image of self, professional effectiveness, family behavior, and introduces the "well being" and the joy of living (depression and anxiety).



Fitness is not one and the same with bodybuilding! Many people enter the room and say they want to have large muscles like those of bodybuilders. Never going to happen this way. Use common bodybuilding exercises but different intensity and volume with which to work. Fitness means physical condition and includes: walking, running, pedaling, stretching, exercises on various apparatus, methods of relaxation and stretching, all done under the guidance of a professor of sports.
Do not be forced beyond the limits of your physiology. Listen to your body! This is my advice for those who begin fitness or aerobics.
-For starters, a few tips:
- Work at least 20 minutes per day (fat burning is installed only after 20 minutes).
- Choose a time when you know that you will not be disturbed by anyone.
- Do not work right after a meal.
- Drink plenty of fluids.
- Wear comfortable clothing.
- Ventilate the room where you work.
- Perform the exercises slowly, but correctly.

Often a sedentary life is entirely devoted to office work. Hours and hours in front of a computer, combined with the pleasure of a copious lunch like fast food or more snacks in the 8 hours of service can significantly increase weight in a considerable and uncontrollable way.

The amount of fat from a person is correlated with the number of fat cells present in the body. In other words, the higher the number of fat cells is greater, the greater the possibility that it can store more fat can be. If a person loses weight, it often reduces the volume of fat cells that are ready to increase as soon as you leave your off guard.



So what do we do to get off all the fat gained?
Above all we must put some light on a very important concept. If you want to manage to get a balanced body with toned muscles, it’s not just a cosmetic problem but one directly related to health.
Movement improves heart activity but also the entire cardio-circulatory device. In few words, health related to fitness is not a myth, but is a fact. In recent years the cardio-fitness technology has developed very much, based in theory on a maximum heart rate (Max Fc), translated in practice by the maximum number of beats per minute your heart.



What is the formula to calculate FCmax?
The most used is the following:
FCmax = 220 minus your age
(ex: if you have 18 years FCmax = 220-18 = 202).
This is a value you should never achieve. Cardio activity is to maintain your heart rate at an optimal level,  in a given period given by a minimum value and maximum value that can be monitored easily using an instrument measuring heart rate (in large fitness clubs you will surely find such devices).

To be able to lose weight you should stay in a range between 65% -75% of FCmax.
All this may seem very complicated, but it's just a matter of habit and I assure you that by training and controlling your heart rate you will get the best results in a short time. Health related to fitness must become a way of living your life.

What are the problems you may face by insisting to work exceeding that 75% of the FCmax?
FCmax level of training between 75% -95% is appropriate anaerobic training (to increase muscle mass), which is executed in a  incorrect manner can lead to muscle catabolism by:
• use of fat reserves and muscle protein in place of subcutaneous
• subjecting the heart to an excessive level of effort
• excessive production of lactic acid, which can cause muscle cramps.

Important!
Generally you do not need to train more than 45 minutes in a cardio class. After this limit, continuing with another cardio class will begin to destroy your muscle protein. Therefore it is best to steer yourself to a class of relaxation, where the effort is reduced.
And if your stubborn to work under 65% of FCmax?
In this case you will not make maximum use during the workout and to burn the same amount of fat as 65-75%, will have to grow during the training session.
Rules for effective fat burning cardio activities:
• Train yourself as best as possible in the morning before breakfast
• Avoid eating carbs at least 3 hours before training prior
• Do not forget the two substances friends, that help the body burn fat. Caffeine helps to release fatty acids from adipose tissue and phosphates that help burn fat even with minimal exercise.

Like the diet, physical exercise is, or at least should be, an essential form of daily activity. There are people that knows about all the benefits of physical fitness that's the reason for why sport and any kind of activity became a lifestyle. On the other hand, there are people that know about how important is physical fitness, but time is the most important excuse that they still don't adopt fitness as manner of living their life.

But, also there are people that don't have any idea upon benefits of physical fitness and that's the goal of my article. In the following lines, you'll see what are the most important advantages of practicing sport and including physical movement in your daily program. Many doctors have said that sport practiced every day has a number of powerful benefits for your body.



Sport strengthens the power of your immune system
Many studies have proven that certain types of blood cells develop during exercise.
Leukocytes, the main defenders of your body fight off bacteria and get rid of many invasive infections.

More exercise for quiet sleep
If you generally sleep hard then you found the solution. Why eat all kinds of medicines when you have found a remedy? More exercise will help your body to release tension.

Movement, an important remedy for those prone to diabetes
Want to stay as far away from a serious illness quite common nowadays? Then change your sedentary lifestyle.



Here's why: Exercise activates the production of insulin receptors. The move has been regeneration and balancing your body.Thus, bottlenecks are overcome, and the body can work at his normal parameters.

No sports-free diet
When you want to regain your figure you want a diet as permissive, with a alimentary regime very varied. This can be made until the time when your plan must include regular exercise. Sport really is the primary element that must be taken into consideration when you want to lose weight.

-Physical movement lowers blood pressure.  If you know you have problems with blood pressure, then sport may decrease nerve pressure from the  blood vessels pressure. Physical movement normalizes blood circulation and prevents some accidents in your body.

Sport can balance your appetite- If you have problems with appetite then physical movement can reactivate your appetite.
Digestion itself is another process that is improved physical activity.

Sport helps the body to recover.  Sport is recommended by doctors, even in periods of recovery of patients. It speeds up healing processes.

Physical movement strengthens bones
For both children and adults, sports helps at the absorption of calcium. Thus, the improvement of calcium absorption will lead to a consolidated bone  structured safe from anemia.

The days when you struggle with heavy physical fitness program because there is nothing passed. Now there's a way for all. Whether you want to do sports, or prefer aerobics, or you like to go jogging in the park, everything is possible. Also, for some time you can enjoy exercise while learning new things. One of the examples are dance lessons. Surely you can find some classes to match and your style and schedule. There are now dancing lessons depending on the level of difficulty for any specific conformation, age or style.
From tap to salsa, is certain that you will find a way to get inspired and help you get into shape. You burn calories and you'll put to work heart and lungs while a great fun.

Cardio dance is something more specific, it is structured on three levels: low impact for beginners, medium impact, which helps high-impact cardiovascular health and with increased impact for those advanced and used with this kind of exercises. Fairest would be to start with the easiest level of  risk so you won’t get hurt. You still have to find the right program because a level is too easy and will not help to increase your lung power or the heart. Being a very diverse area, you can find different ways of working. Some dance halls focus on cardio only, while others have incorporated physical fitness program with exercises to strengthen muscles and increase flexibility. You must search and find the program that suits you best.

Among the benefits of cardio dance is the feeling like you’re at  a big party. You cannot stop dancing, and a sense of camaraderie than other students to develop gradually.

You meet very interesting people on such courses. Once you learn the technique you will feel more comfortable with the exercises and you can repeat at home. Let's not forget about the most important trend in fitness through dance: I am talking about Zumba, fitness made on Latina music which requires to constantly move, sweat, but in the same time you have great fun.



You still have to take into consideration that such courses, taught in the group, provides general instructions rather focuses on the individual. On the other hand, if you have not done moving for years or you're an athlete in top shape you will be hard to find a level that suits you. If you choose to dance cardio to stay in shape remember to hydrated yourself before, during and after exercise. If your instructor does not emphasize heating elements, come at 5-10 minutes early to have time to prepare. Wear special shoes for aerobics, because they will provide comfort. Keeping in mind these tips, we wish you fun and an enviable figure in a short time.