blood pressure

Cardiovascular disease is caused not by one risk factor alone, but by several factors. Combinations of risk factors multiply, rather than merely add, their individual effects on your likelihood of developing cardiovascular disease. At the same time, the presence of certain risk factors may influence the subsequent development of other risk factors. For instance, smoking, which in itself sharply increases a person’s risk of heart attack, tends to lead to high blood pressure, which is another contributory factor for heart disease. Fortunately, the majority of these risk factors can be reduced by making changes to your lifestyle. - Extract from the Singapore Heart Foundation

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What is Blood Pressure? Blood pressure is the force in the arteries when the heart beats (systolic pressure) and when the heart is at rest (diastolic pressure). For adults, HIGH blood pressure is defined as a blood pressure greater than or equal to 140 mm Hg / 90 mm Hg. What can happen as a result of high blood pressure? - High blood pressure is the silent killer. Without warning, high blood pressure can lead to life-threatening conditions such as heart disease, stroke, diabetes and kidney disease. Why should you monitor your blood pressure at home? - To be consistently aware of a vital indicator about your overall health - Doctors recommend it - To see how you’re responding to medication How often should you monitor your blood pressure? - Your blood pressure can vary throughout the day and be affected by activity, stress, medications and other factors. This is why you should consult with your healthcare professional to determine how often and when you should monitor your blood pressure.

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What is High Blood Pressure? High blood pressure is defined as having systolic pressure of 135mmHg or higher and or diastolic pressure of 85mmHg or higher. The normal BP for adults is less than 130/80mmHg. If the average BP is more than 135/85 mmHg. Consult your doctor.

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Facts about Blood Pressure Management Blood pressure is never constant Blood pressure changes throughout the day, and even fluctuates by the minutes. Measuring only once a day does not reflect the actual status of the blood pressure condition. Monitoring trend of blood pressure fluctuation would provide better evaluation of the patient’s condition. Blood pressure measured at the clinics may be different from those measured at home Besides fluctuations, an observation known as “white coat effect” may also contribute to different blood pressure readings. Most people are anxious when visiting the doctor and could experience a rise in blood pressure. On the other hand, people are usually more relaxed at home, and have lower blood pressure readings. High blood pressure has few symptoms Many people who suffer from high blood pressure are unaware, as the illness has no symptoms. If left undetected, these people are at risk of developing more serious illness like stroke, heart failure, kidney failure, and even heart attacks. Early detection for people who are at risk can be achieved by regular blood pressure measurement. High blood pressure is not related to family history Even a person with no previous history of high blood pressure can develop hypertension from lifestyle factors. Some of these factors include: Stress Gender Lack of exercise Increasing age Poor diet Being overweight The wide range of factors that can influence blood pressure is an important reason why one should monitor blood pressure as often as possible.

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Dietary Keys To Reducing High Blood Pressure Fruits and Juices Increase consumption of juices, fruits (especially bananas) and whole grain based cereals to counteract high levels of potassium found in other foods and in your body. Monounsaturated Fats Increase consumption of products with monounsaturated fats, such as olive oil, in your diet can greatly diminish your risk of high blood pressure and may even eliminate the need to take medication to control the situation. Omega-3 Fatty Acids Increase consumption of omega-3 fatty acids that are commonly found in cold-water fish. These acids are proven to reduce high-blood pressure as well as lower your cholesterol. Whole Oats Increase consumption of whole oats help to help control your high blood pressure. Additionally, they also have positive affects on cholesterol and blood sugar levels. Vitamin C Increase consumption of products containing Vitamin C to battle high blood pressure. This may mean a daily vitamin supplement or be part of an increased consumption of fruits, such as oranges.

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Finding Ways To Get Fit Getting Fit Outside Getting Fit Inside Building Strength - Walk wearing wrist weights - Push your child in a stroller around your neighborhood - Explore the surrounding areas on your bike - Exercise on an elliptical trainer - Use free weights or machines at the local gym - Jump rope to increase upper body strength Building Endurance - Go for a hike through the local park - Develop a daily walking/running routine with a neighbor - Go swimming at the local pool - Walk/run using a treadmill - Play basketball - Enroll in an aerobics class Building Flexibility - Play tennis or badminton - Wash your car by hand - Play nine holes of golf - Take a yoga class - Stretch during TV commercials - When cleaning your home, place emphasis on stretching to get hard to reach areas

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Helpful Blood Pressure Reminders Have your blood pressure checked by your doctor. If you have high blood pressure, follow your doctor’s advice about changing your diet and lifestyle habits. If your doctor has prescribed medication for your high blood pressure, it is very important to take it regularly. If you have any new symptoms, call your doctor. Measure and record your blood pressure at home regularly. This information may be valuable to your doctor in evaluating your condition. Cooperate. You and your doctor must work together in order to keep your blood pressure and your diabetes under control.

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Can i take a measurement during exercise? Omron Blood Pressure Monitors are not intended for use during exercise or activity. We recommend you avoid eating, smoking and exercising for at least 30 minutes before taking a measurement.

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Regular Walking Can Decrease Potential Health Problems Anxiety Blood pressure Blood triglycerides Body fat Bone loss Constipation Depression Falls & fractures Glucose Mobility limitations Pain Risk of some cancers Risk of heart attack, hypertension and stroke Risk of diabetes Stress Weight

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Regular Walking Improves Your Health, Both Mentally and Physically Ability to regulate body temperature Aerobic capacity Balance Blood sugar Bond density Cartilage and joint health Circulation Energy level and endurance Flexibility/range of motion HDL (good) cholesterol Heart health Joint Mobility Life span Mental Capacity Metabolic Rate Mood Muscle mass and tone Overall general health Quality of life and sleep Reaction time Feeling of accomplishment Self-esteem Strength

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Six Steps to Healthy Living Stay Physically Active People often have misconceptions about the intensity and type of exercise needed to produce healthy benefits. The best way to become physically active is to find something you enjoy doing when it’s convenient for you. Eat Foods Low In Saturated Fats and Cholesterol The American Heart Association recommends that you limit your average daily cholesterol intake to less than 300 milligrams. Maintain Proper Weight Measurement of body fat composition is the key to long-term success. Have Regular Medical Checkups You and your doctor must work together to keep your health in check. Don't Smoke or Use Other Tobacco Products As soon as you stop smoking, your risk of heart disease and stroke starts to drop. Have Your Blood Pressure Checked Regularly High blood pressure makes your heart work harder, which may add strain on the heart and arteries. If you have high blood pressure, follow your doctor’s advice about changing your diet and lifestyle habits.

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Understanding Why High Blood Pressure Is A Problem Generally, normotension (normal blood pressure) is defined as less than 130mmHg for systolic value (SBP) and less than 85mmHg for diastolic value (DBP). The higher the blood pressure, the more load on the blood vessels, and this can damage the vessels. In the worst case, blood vessel walls can develop holes causing internal bleeding. When this happens in the brain, it is called a stroke. In addition, high blood pressure increases the myocardial workload so that the heart must work harder to maintain adequate blood flow to the body. This causes ischemic heart disease (IHD) such as a heart attack (myocardial infarction) and angina. People with hypertension have the increased risk of suffering from of having a stroke. Conversely, It is also known that those with normal blood pressure have a lesser risk of ischemic heart disease (myocardial infarction and angina) and stroke. Thus, it can be concluded that keeping blood pressure within a normal range to prevent these occurrences is of the utmost importance.

Cardiovascular disease

Cardiovascular disease is caused not by one risk factor alone, but by several factors. Combinations of risk factors multiply, rather than merely add, their individual effects on your likelihood of developing cardiovascular disease. At the same time, the presence of certain risk factors may influence the subsequent development of other risk factors. For instance, smoking, which in itself sharply increases a person’s risk of heart attack, tends to lead to high blood pressure, which is another contributory factor for heart disease.

Fortunately, the majority of these risk factors can be reduced by making changes to your lifestyle. - Extract from the Singapore Heart Foundation

10 factor to help u stay MOTIVATED & SUCCEED..

Success in the fitness world depends on lots of different factors that are variable depending on the individual. Everyone will have their own methods for what keeps them focused and determined to keep working towards their goals, but there are a few factors that are common to most people. By ensuring that you are utilizing these concepts, you will help ensure that you will reach your goals in a productive and pleasurable manner.

1: Self-Efficacy
This has been shown to be one of the most important factors contributing to success in a workout program. Self-efficacy can be defined as your personal belief that you are in fact capable of performing the behavior or achieving your goal.
For example, someone with high self-efficacy would have confidence in themselves that they will be able to run for 30 minutes if this is what they decide to do. A person scoring low on self-efficacy on the other hand would not believe they were capable of doing this and therefore would most likely not put in the effort to even try. Believing in yourself and your abilities is a huge component in sticking with your exercise program.

2: Family & Friend Support
Taking up a new exercise regime will require many changes in your daily schedule. You may have to give up some of the responsibilities you previously held in order to find the time to commit to exercising. With a supportive family and friend network, this task will be much easie
Maybe your husband or wife will take over the role of cooking meals on certain nights of the week so you can stop at the gym on the way home from work, or a friend might be willing to give up your weekly night at the movies for a session of yoga class instead. Whatever the compromise, having these people support your goals will make the whole process much less stressful and easier to complete.

3: A Positive Attitude

Having a positive attitude about your workout program will go along way to helping you stay motivated and committed. When you have positive thoughts regarding exercise, it makes it seem like less of a chore and more of an enjoyable experience to you. If you remain positive at all times, even when you may not be seeing all the results you dreamed of, you will still be able to stay focused and look at how far you have come.

Being able to look at the big picture is a large step in achieving success, as many of the results you gain from exercise are not noticeable right away, therefore this requires a great deal of patience. By staying positive so that you will see results eventually, you won't get discouraged as quickly and drop out.

4: An Action Plan
The next most important aspect of any workout program or goal for that matter is having an effective action plan. You need to have the means to reach your end and without a detailed account on how you plan on going about obtaining your goals, you will have great difficulty getting there as quickly as you hope.
If you just take a casual approach to your goal, you will most likely waste a lot of time just figuring what steps to take next. By having everything outlined from the beginning you will know where you need to go and in what order. You will also have something to compare your progress to to ensure you are on track with regards to your original plan.

5: Organizational Skills
Having good organization is very important when you talk about fitness. Everyday life poses many, many challenges to sticking with a workout routine, from meetings, to family emergencies, to less than ideal weather.
If you aren't organized with your time, you will find that other projects keep pushing back your gym appointment and that the drive through looks like a signal sent from god since you have so much work to take home that you can't even think about chopping a vegetable little own cooking a full meal.
A great investment is a daily planner that is large enough for you to schedule all of your tasks in, including your workout. Book your time at the gym in like you would any other appointment. This will ensure nothing steals this time away from you.

6: Intrinsic Motivation

There Are Two Types Of Motivation:

• Intrinsic
  Intrinsic motivation on the other hand is the type where you are performing the action based strictly on the fact that you love doing it and find a personal satisfaction from doing it. This is more common among athletes (those who are more at the beginner levels and are not playing to win prize money or titles), and those who take up a hobby that they tend to loose themselves in.

  Studies have shown that exercisers who exercise for intrinsic motivations are much more likely to stick with their workout program than those who are motivated extrinsically (to fit into a dress for example).

	What Motivates You To Keep Healthy? My Current Physique. My Workout Partner. My Physical Trainer. Positive Influences (i.e. Personal Idols). Negative Influences (i.e. Bad Habits). Bodybuilding.com

• Extrinsic
  Extrinsic motivation is the type where you are not really doing an activity because you truly love it, but rather because you are being rewarded from an external source. For example, if someone was paying you to work out.

  This type of motivation tends to decrease our desire to perform the action since we almost begin to view it as something that has to be done, rather than something we are doing on our own will.

7: A Reward System
This may seem like a funny point considering what you just read on extrinsic motivation, however having a reward system can be very beneficial. What is important is that the rewards are set by you and have a particular meaning to you. This will keep everything under your control so you won't begin to feel like you are being regulated by someone else (as is usually the case for extrinsic motivation).
By setting small rewards after each step in your plan, you will give yourself something to look forward to and keep yourself motivated to keep pushing onward.

8: A Role Model
Role models can be very important tools in any type of goal program. By having someone who you look up to, whether it is for their values, their hard work, or how they look, you will be providing yourself with a measure on which to measure yourself with.
Granted, it is not good to measure yourself against everyone you see, as this may make you start to feel inadequate and upset with yourself, but by having one chosen individual who you wish to become more like, you will be able to compare yourself and see what areas you need to improve on and where you have made a great deal of progress.

9: Knowledge
Having a good knowledge base is critical to putting together any workout program. If you yourself don't know a whole lot about fitness and weight training, consulting a fitness trainer, physical education instructor, or someone who is currently working out and has a great deal of experience with this issue, is a great idea.
On the other hand, if you are more independent, you could take up reading some quality (remember, a lot of information out there is mostly propaganda so you need to be selective in your choices) books, journals, magazines, and online sites such as this one.

http://www.bodybuilding.com/fun/workoutdatabase.htm

You may also which to join a forum, such as the ones offered by bodybuilding.com so you can have some personal interaction with others who share your similar goals and interests. This is a great way to gain some knowledge, meet some new friends, and start a support system.

10: Other Hobbies And Interests
The final factor that is important in your success is having outside hobbies and interests. While it's important to be truly passionate and dedicated to your fitness routine and diet, if it's really your only interest you will become burnt out very quickly.
You will also tend to ruminate if you are not seeing results as quickly as you had hoped since you will feel as though you are putting all your time and effort into this one endeavor. Having outside interests will help keep your mind fresh and keep you looking forward to each and every one of your workouts.

Conclusion
By taking the time to ensure you include each of these factors into your life before you start an exercise program, you will help to ensure you encounter nothing but success. You will also make yourself less stressed out about the lifestyle changes you are making and everything will run much more smoothly.

300 spartan vers-01

The Top 10 Muscles Women Love

Sure, women love a guy with a chiseled six-pack. But that's not the only body part they check out at the beach (or in bed). And while each woman has a different favorite muscle, these ten (in no particular order) are at the top of every female's "what I notice" list. Take a look, then head to the gym and start sculpting..

You could have biceps the size of bowling balls, but if you've got the beginnings of a gut, any discriminating woman will think twice before considering you boyfriend material. Their fear: A little excess midriff meat now means one fat, sloppy bastard in 10 years..

Women see strong forearms and think you can do everything: Fend off a mugger, build a house, and maintain a dexterous touch long enough to leave them extremely satisfied. So roll up those sleeves, and let 'em have a look.

Women check out your butt because it's a clue to your worthiness as a physical specimen. If you're in great shape, it carries high. Otherwise, your rear end droops like a sack of old potatoes. Old, hairy potatoes.

A wide back is essential for a V-shaped torso, and women's attraction to it is ancestral. "When it was important that our mates protect us from woolly mammoths on the plains, we looked for a gene pool that could provide us with protection," says Pega Ren, Ed.D., a sexologist in British Columbia

"The shoulder muscles are really the muscles of love and war," says Nancy Etcoff, Ph.D., author ofSurvival of the Prettiest. They also make the whole look when combined with a broad back. Strong shoulders literally sweep women off their feet.

"Women want an overall sense of strength and fitness," says Etcoff. "If a man looks as if he can lift something but can't run, it looks disproportionate.

"Women treasure your chest as much as you do theirs," says Emily Dubberley, a sex expert based in the UK. "Touching, kissing, and licking a man's chest is undoubtedly a turn-on for most women.

In a poll ofCosmopolitanreaders, 1 out of 5 women confessed that nice biceps on a man makes them "absolutely melt.

Many women prefer being on top because it lets them lean forward to rub against your pubic bone. Having well-conditioned hamstrings and glutes makes it easier to meet her halfway for more pleasure

http://www.menshealth.com/mhlists/muscles_women_love_most/index.php

WARNING: These Five Truths Will Contradict Everything You Thought You Knew About Diet & Fitness. So...Prepare Yourself...

WARNING: These Five Truths Will Contradict Everything You Thought You Knew About Diet & Fitness. So...Prepare Yourself...

1*	First is the plain fact that it's fat you need to lose... not weight . If you actually lose weight on most of the fad diets out there, you lose mostly water... not fat . You're not getting healthier... You're just getting dangerously dehydrated!
2*	Low carb diets will not make you lose fat in the long run because they rob your body of energy thus making it too hard to follow. Low fat diets are worse, putting even more fat on you! The only way to drop the fat is by eating the right foods... in the right amounts... and at the right time. Sounds complicated, I know... but it's really simple!
3*	Long, boring cardio exercise... four or even six times per week is the worst way to burn fat. If you know this little secret, it's now possible to burn five times the belly fat exercising just 45 minutes per week. Not per day... I said per week!
4*	Celebrity-endorsed boxed food diets are expensive , and slow. That means you have to keep paying for months! Plus... the ads skip over the part about you still having to buy your own vegetables! That's hundred$ more each month!
5*	Restrictive dieting (AKA starving yourself) is not only stupid and dangerous... but it doesn't really work! Why go to bed hungry when there's a delicious way to “tickle your system” into burning fat all night long... while you sleep the night away?

Now that you know the truth of how your diet was sabotaged before you even started it...

Now that you know what not to do if you ever want to be fit...

It's time for you to know what you must do to drop the fat right now ... and keep it off forever.

What you must do to finally look and feel healthy... sexy... in control.

Yes... we're talking about a simple, quick and safe way to lose 26 pounds of fat in 7 incredible weeks.

swimming to a 6 pack

"To plunge into water, to move one's whole body, from head to toe, in its wild and graceful beauty; to twist about in its pure depths, this is for me a delight only comparable to love."

Many people enjoy a rather uneasy love-hate relationship with the sport of swimming. Those, like Valéry, who love to swim, see it as a total mind-body-spirit release and arguably the best total-body exercise around. A good swim reduces stress and leaves you feeling energized and healthy. It improves your range of motion and joint health and is the ideal adjunct to any workout program, because it improves aerobic capacity and cardiovascular fitness without impact. Injuries are practically nonexistent in this sport.

People who hate swimming say that decoding the swim stroke can be as confusing as unraveling the Gordian knot, and that staring at that torturous black line at the bottom of the pool will put you directly into a straitjacket.

Whatever your swim disposition, this chapter will help you maximize your efficiency and enjoyment in the water in a short period of time--and get you out of the water in your triathlon event feeling fresh, strong and ready to sail off on your bike.

There are four learning stages in swimming, according to Terry Laughlin, founder of Total Immersion in New Paltz, New York, a training program that teaches swimming technique to both professional athletes and beginning swimmers. First is the period of water orientation, which involves learning to be comfortable in the water. It's vital that beginners establish an early, easy relationship with the water, or they may never enjoy it. Swimming in open water--an ocean, lake or river--is different from the confines of a pool. Getting familiar with the body of water before the event by checking tides, currents and temperatures as well as clarity and cleanliness is prudent.

The second and third stages involve learning the basic elements of the swim stroke and then improving them to make the stroke more efficient. Finally, there is the advanced learning phase, when you focus on refining motor coordination and learning to swim stronger and faster.

Hone Your Swimming Technique

Let's assume you've already familiarized yourself with the water. (If you haven't, spend two to three 30-minute sessions in the pool simply feeling the water and how your body moves in it.) So now it's time to tackle learning and polishing your technique--which is the foundation of swimming both for pleasure and performance.

Any local pool can provide a striking lesson in the importance of good swimming technique. Look closely, and you'll see swimmers flailing across the water like madpeople, as well as others gliding along the lanes effortlessly--fishlike. The difference isn't in fitness level, but technique. The best swimmers have near-flawless technique, which allows them to use less energy to swim across the pool.

I once attended a training camp in Florida with four-time Olympic champion Alexander Popov, regarded as one of the top swim technicians in the world. But Popov had been ill, and /// we were watching his first workout in almost a month. We assumed he would have trouble even getting across the pool.

Not Popov. He dove in and cut a swath through the pool, stroking up and down the lanes as if he had been training twice a day for the past month. Onlookers were amazed. I asked his coach, the legendary Gennadi Touretsky, how Popov did this.

"Alexander has never practiced anything but perfect, flawless technique in the pool," Touretsky said, "He doesn't know any differently. He may be out of shape right now, but his body remembers the perfect technique. He has perfect body position and perfect application of strength. That is why he can swim so well even when he is out of shape--and it's why he beats the best swimmers in the world."

Honing your technique is the best way to reach your potential in any sport, but it's particularly important in swimming. That's because swimming is a technical sport similar to golf or tennis, rather than a power sport like cycling or weight lifting. Improving your swimming technique will benefit your training in three key ways.

Your performance will soar. By learning how to execute the swim stroke with greater efficiency, you'll produce more results with the same effort. In other words, if you improve your swim stroke by just five percent, you can increase your speed noticeably without trying harder.

You'll experience fewer exercise-induced injuries or pain. If you swim in a more relaxed and natural way, you'll place less stress on your muscles, joints and tendons. This applies to other sports as well: Learn to run more smoothly and you'll experience less impact stress in your body every time your foot hits the ground.

You'll enjoy yourself more. By moving your body more efficiently through the water, swimming will feel more comfortable. You will begin to flow smoothly through swim workouts, rather than fight through them.

"THE FUTURE OF FITNESS"

"THE FUTURE OF FITNESS"

Kuala Lumpur program commencing on the 10th of August in Kuala lumpur, every Monday, Wednesday and Friday from 5:45AM – 6:45AM click here for location details. All courses consist of 12 session run 3 times a week for a period of 4 weeks.
Enrol now before the 1st of August for RM249 including free T-shirt

Petaling Jaya program commencing on the 11th of August , every Tuesday, Thursday and Saturday from 5:45AM – 6:45AM click here for location details.All courses consist of 12 session run 3 times a week for a period of 4 weeks
Enrol now before the 1st of August for RM249 including free T-shirt

Petaling Jaya program commencing on the 11th of August , every Tuesday, Thursday and Saturday from 7.00AM – 8.00AM click here for location details.All courses consist of 12 session run 3 times a week for a period of 4 weeks
Enrol now before the 1st of August for RM249 including free T-shirt - for new recruits only

extremefittrack

extremefittrack

abs workout

1.Bent-Knee Sit-up / Crunches 3x12

2Glute Bridge. 3x12

3.Supine Pelvic Tilts 3x12

WORKOUT ROUTINE - WORKOUT PROGRAM FOR MEN

WORKOUT ROUTINE - WORKOUT PROGRAM FOR MEN

interval training

Lack of time is the number one reason people give for not exercising. And lack of results once they do start exercising isn’t far behind. Interval training is a great solution for both of these common problems.
Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity.
The Swedes came up with a term for this type of training: Fartlek, which means speed play. Not only is it an efficient training method, Fartlek training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes.
Unlike traditional interval training, Fartlek training does not involve specifically or accurately measured intervals. Instead, intervals are based on the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.

Advantages of Intervals
Interval training utilizes the body’s two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles and uses oxygen to convert carbohydrates from various sources throughout the body into energy.
The anaerobic system, on the other hand, draws energy from carbohydrates stored in the muscles (in the form of glycogen) for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its by-product, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after running up several flights of stairs, for example.
Interval Basics
Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles. In its most basic form, interval or Fartlek training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.
The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of each interval. For example, if it is your habit to walk two miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as up its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.
A great trick is to tell yourself that you’ll run a particular distance, from the blue car to the green house on the corner, for example, and then walk from the green house to the next telephone pole.
When you first start Fartlek training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. This helps to break up the boredom and drudgery that often comes from doing the same thing day after day.
A More Advanced Approach
Despite its simplicity, it also is possible to take a very scientific approach to interval training, timing both the work and recovery intervals according to specific goals. Keep the four variables listed in the box to the left in mind when designing an interval-training program.
Four Training Variables
Intensity (speed) of the work interval
Duration (distance or time) of the work interval
Duration of the rest or recovery interval
Number of repetitions in each interval


Exerc
Sets
Reps
Rest:
A1: Dumbell Press
3
15

A2: Hip Bridge
3
20
50 sec
B1: Band Row (staggered stance)
3
12

B2: Ball Squat with Dumbell
3
15
50 sec
C1: Shoulder Press with dumbbell
2
12

C2: One Calf Raise
2
15
50 sec
D1: Seated Bicep Curl (band)
2
15

D2: Reverse Crunch with fitness band
2
20-25
50 sec
A1, A2, A3 etc are supersets. Superset simply means performing one set of each exercise in a circuit format, until you have completed all the work sets. In other words, perform two or more exercises in a row, followed by the recommended break. .

Cross-training for Fun and Fitness

Tired of the same old workout? Looking for a level of fitness that your current exercise routine can’t offer? Are you experiencing nagging injuries that just don’t seem to heal? If you answered yes to any of these questions, you are a likely candidate for cross-training.
Cross-training is simply a way of adding variety to your exercise program. You can vary your aerobic routine and incorporate some muscular strength and flexibility training as well.
And if you think cross-training is new, think again. Athletes have been cross-training since the days of the Olympic decathlons and pentathlons of ancient Greece. The past decade has seen the popularity of the triathlon reach international proportions, introducing the concept of cross-training to even the most recreational athletes.

What’s the point?

The benefits of cross-training are numerous. It reduces the risk of injury because the same muscles, bones and joints are not continuously subjected to the stresses of the same activity.
Cross-training also adds variety to your workouts, making your routine more interesting and easier to stick with. For the athlete, it provides a break from the rigors and stresses of single-sport training. Cross-training will improve your overall fitness and, over an extended period of time, may ultimately lead to improved performance.

The Nuts and Bolts of Cross-training
Whether you are new to exercise or a competitive athlete, the essentials of cross-training are the same. You can choose to vary your routine from workout to workout, or simply add a new component to your existing exercise program.
One of the easiest ways to start cross-training is to alternate between activities—walking one day and swimming or bicycling the next. Or, you can alternate these activities within a single workout, spending five minutes on a treadmill, five minutes on a stationary cycle, and so on for a total of 30 minutes.
More experienced exercisers might begin an hour-long workout with a 15-minute jog to a nearby pool. After a 20-minute swim and perhaps a few minutes of calisthenics, they can finish off their workout with a 15-minute jog back home and several minutes of flexibility exercises.

Get Creative With Cross-training
If you’re looking to increase your endurance level, try alternating low-level aerobic activities, such as 20 minutes of stationary cycling, with 10 minutes of higher-intensity exercise, such as stair-stepping or jumping rope. Gradually increase the amount of time you spend on the more intense activity.
These formulas can be used with just about any type of activity—as long as you enjoy it. Combining a group of aerobic activities into one workout at steady or varying intensities is an excellent way to fight the boredom that comes from performing the same daily workout routine.
All exercise sessions, whether they involve cross-training or not, should begin and end with low-level aerobic exercise and stretching to effectively warm up and cool down. And remember, it’s always a good idea to check with your doctor before beginning a new exercise program.

get fit

Get Fit!Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don’t forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles. Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear. Keep track of your progress. Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean three 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!

Get Moving:

Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep the following in mind:
*Walk short distances—Begin with a five-minute stroll and gradually increase your distance.
*Forget about speed—Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
*Swing your arms naturally—Breathe deeply. If you can’t catch your breath, slow down or avoid hills.
*Be sure that you can talk while walking—If you can’t converse, you are walking too fast.

good luck...