Heart rate during workouts

To get the most out of exercise, you should monitor your intensity throughout your workout. This will insure that you are working within your heart rate zone, thus getting an effective workout without killing yourself. Working too hard could lead to injury and burnout while not working hard enough can lead to frustration when you don't see results. Below are some simple ways to monitor your heart rate during the workouts.
Pulse rate (in beats per minute) that allows you to exercise safely while getting the maximum benefits from your workout is usually between 70% to 90% of your maximum heart rate.

How to calculate the maximum heart rate:

There is a simple formula to predict your maximum heart rate that is used in the fitness industry:

Take 220 and subtract your age.

This will give you a predicted maximum heart rate.

For example, if you are 42 years old, subtract 42 from 220 (220 - 42 = 178). This means that your maximum physiological limit as to how fast your heart should beat is 178 beats per minute.

Most exercise programs suggest that when someone is just getting started that their heart rate during exercise should not exceed 60 - 70% of their maximum heart rate. Therefore, given the example above, 60% of 178 = 107 beats per minute. As you progress in your exercise, the percentage of your maximum heart rate to be set as a goal can be gradually increased.

Workouts that can be done at home.

If you have at least half an hour of free time daily , you can workout at home and keep yourself fit.

1. STAIR CLIMBING

You can get the same benefits at home as you would in a the gym. If you have a staircase in your home, you can get a great workout by simply climbing the stairs. To start, stand at the bottom of the stairs and walk in place for about one minute to get your leg muscles warmed up. Next, step up onto the first stair, and then back down. Repeat this move on the first stair only ten times. Walk in place for fifteen seconds. Next, walk up the first two stairs, and then back down, then walk up one stair and back down. Repeat ten times. Then go up three stairs, come down, walk up two stairs, come down, and walk up one stair and come down. Repeat ten times. Continue the pattern up ten stairs. You will definitely feel the burn by the end of this step routine. I don’t recommend going up more than ten stairs because it will get tricky to walk back down after that point.

TREADMILL TIME

If you can afford to get just one piece of workout equipment for your home gym, it should be a treadmill. Walking on a treadmill will give you an excellent cardiovascular workout. Try to get in a minimum of thirty minutes a day. Experiment with different speeds and inclines.

BUST A MOVE

Dancing is a great way to burn off pounds, and it also great fun. Turn on some off your favorites tunes with a fast and energetic beat, and break it down. It doesn’t matter what you look like – all that matters is that you are burning calories, and loving every minute of it.

These workouts look very easy but they will really help to burn your extra calories.

Fat burning foods

Fat burning compatible foods seem to be a popular topic around the gym these days. We also hear a lot about negative calorie foods which are considered a part of fat burning compatible foods. So if you are wondering what all the hype is about here is a simple explaination.

Fat burning compatible foods and negative calorie foods require more energy for your body to break down, absorb and then use than the actual calories that they contain. Eating these foods requires the body to create a calorie deficit that may help with weight loss.

Fat burning compatible foods are high in fiber, high in water content, and low in fat. They have a strong metabolism-boosting impact on the body and speed up the rate at which your body burns calories.

These foods require the metabolism to rev up and use the stored energy and fat to help in the digestion process. They are very healthy for you and you are probably already eating a lot of these foods.

Because these foods are considered to be fat burning compatible foods, there are no caloric limits. That means you may eat any of these foods until you feel satisfied without feeling guilty.

Here are a few examples of fat burning compatible foods and negative calorie foods:


· Fruits: oranges, pineapples, grape fruit.

· Vegetables: cabbage, green beans and onions

· Breakfast foods: Oatmeal, low-fat milk and whole grain cereal

Beverages: Coffee, Green Tea and Black Tea

Fat burning compatible foods and negative calorie foods are easily implemented into your everyday diet and are healthy and delicious.

Nutrition

The main thing that influences a human's health is food. The best way to control weight and the diseases caused by it is to have daily six meals.
3 full meals .
3 snacks.

It may sound funny but this is the best way to keep u healthy. If your diet is not regular then the chances of gaining weight is very high.
Start your day with a plan

Breakfast : (Eat wholewheat cereal, Oats ,milk)
If you eat your breakfast around 8 AM ,then eat a small snack at around 11 AM. It can be either a glass of Juice, Biscuit with Tea or a raw fruit.
Lunch : (Eat a complete meal) around 1 PM.
Eat a fruit around 4 PM
Dinner: (Eat less food grains and more vegetables)
Take a glass of warm milk before going to bed ,this helps in getting good sleep.

If you are overweight then cut carbs in your food and increase fiber contents.
Water also plays a vital role in our health . A healthy person should take (50 ml of water * his/her body weight) per day.

Starting on fitness

This blog is for the people who thinks that health is an important part of life.In this fast moving and tight scheduled world,its difficult for any one to manage some time for fitness. But this may put a belly around ur tummy and a feeling inside you that you are growing old , so think again and steal some time from ur tight schedule for fitness. If u are a beginner and want to get good results with least effort then concentrate on the following thing .
1.Think before u eat.
2.Take a break after every half an hour.
3.Sleep properly.
4. some workout
5.Yoga
I will cover each of these in my coming blogs.