Fit amid bustle

A health expert in the United States said that not exercising the same dangers of smoking. So, if for health reasons you have stopped
smoking, for the same reason any physical activity you have done?

Many people who live and work in a big city feel that sports programming is a very onerous burden that is very difficult to be implemented. Starting from time, cost,
up to a big city environment that is not sports-friendly. Meanwhile, ACSM (American College of Sports Medicine) since 1998 has established that physical activity
per week is recommended for healthy adults in order to maintain health and fitness, covering 3-5 days of aerobic training, 2-3 training sessions
strength, and flexibility exercises 2 -3 sessions. For busy people like you, how to implement these recommendations?

For you who do not have much time, here are examples of "mini-exercise" for
body fitness. The principle of this exercise is to increase the intensity in order
reduce the time / duration required to complete an exercise.

Aerobic Exercise for Endurance (Endurance) Heart-Lung

Brisk walking, running, bicycling (stationary or regular bike), and swimming is
examples of exercises that involve almost all the major muscles, so as to spur job
heart. If you have limited time, then try to execute
high intensity every time you have time. The intensity of exercise can
improved by increasing the speed of running / biking / swimming, although the way
It contains a substantial risk to the possibility of muscle and joint injuries. For
prevent injury, required heating (warming-up) which is optimal.
Another option is to "sort out" the exercise into two parts, part
carried out early morning and partly carried out in the afternoon / night.

Muscle Strength Exercise

One technique is to perform muscle strength training by using weights
a very mild and repeated as soon as possible (repetition maximum) for 30 seconds.
After resting for ± 30 seconds, the practice continued in the same way
for other muscles. The overall optimal muscle strength training involving 80-10
types of exercises for the muscles of the body. Things to note in this exercise
is if you have not trained, then the rest period between sets should exercise
extended. However, to train the muscle strength you have to remember that
gradually break period should be reduced, and at the right moment
load force added.

Flexibility Exercises

Flexibility is obtained by performing various stretching exercises, which can
made anywhere and in any position. Stretching can be done while
standing or sitting, and various objects can be used as training aids,
such as walls, chairs, cabinets, etc..

But if you have not been able to do a full workout, here are a variety of ways
creative to spur you perform the exercise:

1 .. Use the stairs as much as possible and avoid the elevator and the elevator. As
variation, skip two steps at a time, or speeding up your stride.


2 .. Walk as much as you can. There are many ways you can do, for example with
vehicle parked some distance from goal, and avoid shopping in a drive-through.
If you move things, do not do as well so you need
walking back and forth. When shopping or looking for items, walk quickly
so you may not see the item you are looking for, which resulted in your
need to walk back and forth. Eliminating the remote control is also a good idea.


3 .. Start doing hobbies that require body movements, such as gardening or
carpentry. Or do various household activities such as sweeping, mopping (be
more effective if done without handles), cleaning windows, etc.. Besides good
to increase the period of exercise, of course, you will quickly crowned as
male role models.


4 .. Playing with the kids (not the same with respect to children who are
play).


5 .. Join the dance lessons. Salsa is becoming the lifestyle trends of today, so you
will gain a double advantage by skillful dancing.
Once you start living an active, try to increase your physical activity,
for the level of physical fitness is maintained.

CONGRATULATIONS to practice.