Fitness Healts

According to a new study, average 50-year-old leads a fitter and healthier life than someone half their age.
The study says that people in their 50s are determined to get most out of life, by turning their backs on the car and the sofa to keep fit.
The average 25 year old takes 2,300 calories a day, exercises only thrice a week and munches on 12 types of junk food every month, researchers said.
Compared to 25-year-olds, 50-year-olds take below 1990 calories daily, spends exercising more time and does at least 4 different types of activity.
The older generation gives into the temptation of junk food just once each week. The survey also shows people in their mid-20s tuck into three takeaways a month, while 50-somethings have only one.
Many young people are not understanding the benefit of balanced and holistic approach to diet and lifestyle.

Aerobic capacity, or VO2, is defined as the highest amount of oxygen that is consumed in one minute of aerobic exercise.
It’s often considered the standard test for determining aerobic conditioning.
The higher your aerobic capacity, the more the aerobic system will contribute to energy production. This means your endurance will improve no matter how high the intensity of your exercise.
Determining Your Maximum Aerobic Capacity
In order to improve aerobic capacity, you need to train at around 95% of your maximum aerobic capacity. To find out what your maximum aerobic capacity is, you need to perform a time trial.
Normally, this will take between six and eight minutes and you should be well rested beforehand. You’ll need to monitor your speed and heart rate. During this test, you will need to perform at the highest intensity you can for six minutes. Your speed and heart rate at this maximum, six-minute intensity will give you your maximum aerobic capacity.
Putting Your Maximum Aerobic Capacity to Use
In order to increase your maximum aerobic capacity, you’ll need to spend quite a bit of time performing at your maximum oxygen consumption. More than likely, you will need to raise your intensity and duration.
However, even when you are performing at a high intensity, it only takes about one minute and forty seconds to raise your oxygen consumption needed to increase aerobic capacity.
Two Ways to Maintain Maximum Oxygen Consumption
There are two ways that you can maintain your maximum oxygen consumption for an extended time. One is repeat training, and the other interval training. Repeat training has long repetitions, and a full recovery between sets.
Since you need about two minutes to elevate your oxygen consumption, your repeats must be quite a bit longer than two minutes. Interval training requires shorter repetitions at the same high intensity, but with shorter recovery times.
By reducing these recovery times, the maximum oxygen consumption will occur much faster during each repetition. This allows you to keep your oxygen consumption elevated for a much larger percentage of the set.
Performing at a Higher Intensity for Shorter Intervals
You should not perform at a higher intensity for shorter intervals. This will not help your aerobic capacity, but will actually increase your recovery time. The normal aerobic capacity set should be five sets at three minutes each. You should have a three minute recovery. This is a very difficult workout and you will need to build up to it.
Where to Begin
You should begin your aerobic capacity training slowly. It will actually be a very noticeable increase in intensity for most people. Consider shorter rest intervals, with a total “on” time of about eight to twelve minutes.
You should build your volume up slowly, but consistently. As you progress, you need to shift your sets to those with longer repetitions. Make sure you monitor how your body recovers very carefully. It can really vary between individuals. Even those athletes who are used to a high volume training program can break down very easily with aerobic capacity.

              People follow three paths to good health: doctor, diet, and exercise. Our path to the doctor involves the greatest expense, $1,035 billion in 1996, or almost 1/7th of the Gross National Product. Over 60% of these visits involved medication, and there were over 70 million surgeries (source CDC). However, there would be less expense, trauma, and tragedy if we prevented many of these medical problems. According to the American Medical Association, 60% of Americans are physically inactive. According to U.S. Surgeon General David Satcher, the number of people at risk of diabetes, heart disease, cancer, and stroke is increasing, and 50% of Americans are overweight. He said that improved nutrition along with 30 minutes of exercise five times a week could reduce cardiovascular illnesses and deaths by 50% and colorectal cancer by 40% (source CNN, June 11, 1999). 
            Unfortunately, those who decide to respond to health alerts tend to go overboard on nutrition and to adopt the wrong exercises. Rather than exotic nutrients, we need a diet consisting mainly of grains, fruits, and vegetables, with reduced amounts of meat and cheese. Rather than weightlifting, TV "aerobics," and ab crunching, we need true aerobic exercises that help strengthen the heart, such as fast walking, cycling, jogging, swimming, rollerblading, skating, and cross­country skiing. The best exercise to change our sedentary habits is the one we can and will do nearly every day. 

Bicycling has several advantages over other exercises: 
            Cycling exercises the heart better than walking without the pounding of jogging. 
One can ride a bicycle almost anywhere, at any time of the year, and at low cost. 
Little or no time has to be lost, as bike travel can be used to get to work, perform errands, or enjoy the outdoors. 
            Commuting by bike reduces pollution that causes asthma and bronchitis. A commuting cyclist is also less exposed to air pollution than a commuting motorist. 
On the down side, cycling does involve some risk of injury which has been greatly exaggerated by fearmongers. Cycling actually has similar risks to traveling by automobile. The British Medical Association has estimated that the health benefits of cycling outweigh the risks by twenty to one. 
            One very interesting question is how much aerobic exercise should one get every day? Some medical authorities recommend as little as 20 minutes a day, three times a week, while others recommend 2,000 kCal, which would be at least four times that amount. Why the great difference? Well, most authorities recognize the more exercise the better up to some undetermined point, but many are afraid that if they expect too much, people won't exercise at all. Another reason for lowering the recommendation was due to the damage caused by jogging, a problem cycling does not share. I am afraid that those setting very low requirements are giving people the mistaken impression that they don't need any more exercise than their usual, basically sedentary activity. 
            How much exercise do I recommend? I find that 45 minutes of cycling six days a week (about 2,000 kCal) keeps me feeling good, but not great, two hours per day keeps me very strong and controls my weight, and six hours a day on my bicycle trips makes me feel like superman after several weeks. We might say that lower amounts of exercise improve one's health and higher amounts improve one's fitness. I would recommend a minumum of 45 minutes a day and as much addition cycling as time permits. The time spent cycling will not be wasted; in addition to having a good ride, the cyclist will be more productive during the remaining time and will live longer as well.

       Diet and exercise are the key points to live longer, look younger and stay healthy.
       There are no substitutes to stay healthy other than these factors.
       You may be a teenager, an adult, or an aged person, if you follow diet and exercise regularly, you can stay healthy and look younger.
        Human Growth Hormones (HGH) is the source which controls our body. It gives strength, firmness to skin, high libido and youthful look.
        But as we grow older, human growth hormones decrease or stop production. You need amino acids which stimulates the pituitary gland in your brain to maintain human growth hormone levels.
        The function of pituitary gland is to enforce maturation, growth and metabolism. As many factors decrease growth and health, healthy diet plays an important role in improving health.
        Your body needs fat, cholesterol, proteins, amino acids and carbohydrates to stay healthy. But only diet is not important to stay healthy, you have to exercise. Exercising makes your body to burn more number of calories. If you are not following diet and exercise, you may suffer with health problems like diabetes, heart attack, high blood pressure and stroke.
       You have to plan diet and exercise to keep yourself healthy. Decide what is your goal and stick to achieve that goal. Plan how to achieve the goal. If you want to lose weight, what you have to do. If you are planning for fitness, decide what diet and exercise program you have to follow.
           Keep a goal and work towards that goal to achieve it. Healthy diet includes low protein, fat, and low cholesterol foods and high fiber food. Include vitamins and minerals in your diet.
Healthy diet:

        Include fruits and vegetables and high soluble fiber in your meal. Soluble fibers include beans, potatoes, fruits, rice, oranges, strawberries and bananas. Include whole grain products such as barley, wheat, brown rice and oats in your diet as they improve your health and maintain weight.
         Include raw vegetables such as salads, yellow vegetables and cooked greens. Consume citrus fruits daily. You should not prefer fruit drinks rather fresh fruit is healthy.
         Use minimum protein. Meat should be lean and low in fat. Low fat and low cholesterol meat contains vitamin B12, so it should be consumed once in a week. Take time to chew the food. Drink plenty of water as water is the best source to keep healthy.
Exercise:

         Aerobic exercises are the best way to increase the amount of calories you burn. They also increase your heart rate and improve cardiovascular system. The exercises include walking, running, swimming, cycling and jogging.
          You select the exercises which you are interested to workout and include in your diet and exercise plan. Apart from these aerobic exercises, you can do stretching exercises. You can include simple exercises in your diet and exercise plan to stay healthy. Instead of lift, you can take stairs at home or office. You can go for shopping without a vehicle if the store is not far away. You can park your vehicle away from the entrance in the parking lot. You can take a walk around the office in the coffee break.
         Following diet and exercise helps you live longer and stay healthy. But you should not stop following diet and exercise after few days. You should have patience in following the program as you can see the results slowly. Once you are habituated to it, it will be easier for you.

            Planning a fitness program may be one of the best things you can do for your health.
If you are aware of your health condition, the goals you want to reach and the exercises that fit well into your life, you should have no problem planning a fitness program that makes you achieve your goal.
If you are planning for fitness program, physical activity can reduce your risk of chronic disease, improve your coordination and balance, improve your sleep habits and self esteem, and help you lose weight.
Many people are afraid to plan the fitness program on their own without a trainer. But often the trainers plan the routines in such a way that you just hate and may feel inconvenient. Therefore you can plan your own fitness program in a right way which suits for you.
Assess your fitness level:
Before planning for a fitness program, assess your fitness level. To assess your fitness level, you record the pulse rate before and after a one mile walk, how long it takes to walk one mile, your waist circumference, your body mass index and how many push-ups you can do at a time.
Plan your fitness program:
Before planning your fitness program, consider your goals. If you are planning to lose weight, your routine will be different from someone who is planning for a 5K race. Different goals have different fitness programs.
If you are just beginning an exercise, start slowly and cautiously. If you have an injury or medical condition, consult your doctor or physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance
Give yourself plenty of time to warm up and cool down with easy walking and stretching. There is no need to do the exercise at a stretch. You can do ten minutes of exercise three times a day.
Plan the exercise schedule as with other appointments. You can do exercise on a treadmill or a stationary bike while watching television or when listening to music.
If you are planning for a 5K race but you are overweight, then directly you cannot plan for the 5K race. You have to reduce the excess weight first and then only you have to plan for the 5K run.
If you have multiple goals to accomplish, it is important to consider whether multiple goals can be achieved with the same workout plan. If some goals are similar, such as increasing your aerobic capacity and training for 5K run, they can be accomplished with one program.
If you are planning to lose weight, you have to plan a fitness program with four days of incorporate strength training, cardiovascular activity, and healthy diet with low calories.
Weight loss is a difficult task than training for an athletic event. You should have patience as you cannot see the change immediately.
You have to put more effort for faster results. Select aerobic exercises so that you can enjoy working out more pleasant. Choose the activities which you will enjoy. If you select the exercises which you enjoy, you are more likely to keep doing them.
Some people don’t prefer gym as they want to exercise alone. Some people prefer the social contact during exercise. You think and choose which one suits for you.
If you want to go for strength training, plan to spend in the gym or purchase your own weights for use at home.
If you are planning a fitness program for an event, then calculate how much time is left for the event. According to the time left, you can plan the fitness program. If you are planning for a 5K race, you have to run regularly and participate in 5K run competitions regularly to achieve the goal.
If you want to increase your aerobic capacity or tone up an area of your body, do it slowly to allow yourself enough time to adjust and recover from your workouts
For the aerobic activities, you plan to spend 45 minutes four to five days a week.
By planning the fitness program, you can achieve your goals in half the time. Your body will be stronger and healthy by planning proper fitness program.
Plan the equipment:
Before starting any exercise, plan with athletic shoes. Be sure to pick up comfortable shoes for your foot type.
If you are planning to invest in exercise equipment, choose that is enjoyable and easy to use. You can try different types of equipment at the fitness center before investing in your own equipment. You can also buy used equipment to suit your budget.
Monitor your progress:After five to six weeks of your program, you assess your fitness. By assessing the fitness, you may notice to increase the amount of time you exercise in order to improve much. You may be surprised that you are exercising the right amount of time to meet your goals.
If you are losing motivation, set new goals or exercise with a friend to reach your goals.
Starting an exercise program is an important decision. By planning properly, you can follow the fitness program and establish a healthy habit that lasts for your lifetime.