| You might disagree with me on this but please | | | | An additional advantage of boxing is it |
| hear me out | | | | promotes a personswell being by strengthening |
| | | | self-discipline. Combined withstrength |
| "The best and the only exercise program for | | | | training, cardiovascular work it becomes the |
| you is the oneyou will do!!" The next time | | | | totalpackage for self-defence and total |
| you start an exercise program oreating plan | | | | fitness. |
| take note of the following guidelines and if | | | | |
| theydon't stack up don't put yourself through | | | | Checking Your Pulse - The best way to measure |
| the hassle. | | | | the effects ofan exercise program on your |
| | | | body is to check your pulse. Theeasiest way |
| You need something to stick to for the rest | | | | to check the pulse is to place your index |
| of your life, neverstart a program that will | | | | andmiddle fingers on your carotid artery or |
| set you up to fail. It must beinteresting and | | | | the wrist. |
| fun or you will never stick with it. | | | | |
| | | | Immediately after the exercise, count your |
| Below you will find some very interesting | | | | pulse for 15seconds and multiply by 4. This |
| fitness tips that willkeep you right on | | | | can also be conducted duringthe exercise if |
| track. | | | | safely possible. For a more precise reading |
| | | | ofa pulse rate purchase an electronic device |
| Abdominal Training - The safest and most | | | | from any sportsstore. |
| productive way totrain the abs is to use the | | | | |
| brace and hollow technique. Trystanding | | | | Age Adjusted Heart Rate Work - So now you |
| normally, breathing normally, now suck | | | | have yourexercising pulse rate or heartbeats |
| yourstomach in towards your spine and hold, | | | | per minute. Concentrateat the upper end of |
| remember to breathnormally, hold for seven | | | | the 50% - 70% ranges. |
| seconds and release, now do thisexercise 10 | | | | |
| times. | | | | To figure this out, deduct your age from 220. |
| | | | Suppose yourage is 40, deduct this from 220 |
| This is a basic isometric exercise that helps | | | | and you get 180, 50% of 180is 90 beats a |
| strengthen theabs and the muscular girdle | | | | minute, 60% of 180 is 108 beats a minute, |
| around your waist. | | | | 70%is 126 beats a minute and so on. Don't |
| | | | jump into 70% workstraight away. |
| Fast Walking - Research shows that regular, | | | | |
| brisk walking isone of the best exercises we | | | | Start with 50% and slowly work your way up to |
| can do for overall fitness. It suitspeople of | | | | the 70% upperlimit. Start with no more than |
| all ages and fitness levels, it's easy to get | | | | 10 minutes, and work up to 20minutes. Having |
| startedand there's no complicated technique | | | | reached 20 minutes at 70% and you |
| to earn or equipment tobuy. | | | | arecomfortable with that then work to |
| | | | increase the heart rate upto 80%. |
| Walking is an excellent way to get fit | | | | |
| because it uses nearlyall the muscles and, as | | | | Try Active Isolated Stretching (AI) - AI |
| you have to carry your body weight, | | | | stretching does whatstretching is supposed to |
| itsrelatively strenuous. It's also safer on | | | | do, it transports oxygen to soremuscles and |
| the joints and the backthan most other forms | | | | quickly removes toxins so recovery is faster. |
| of exercise because you're not jumpingup and | | | | |
| down, so the impact is low. | | | | Finally it also works as a deep massage |
| | | | technique because itactivates muscle fibres |
| Try Boxing For Fitness - Today, boxing is | | | | during the actual stretch. Isolate themuscle |
| recognized as ahealth promoting exercise | | | | or group you want to stretch then contract |
| program that provides a totalworkout for | | | | the muscleopposite. This causes the isolated |
| you're cardiovascular and endurance systems. | | | | muscle or group to relaxstraight away and |
| | | | when it does it is ready to stretch. |
| The exercises can be done with or without | | | | |
| equipment. If youwant to buy equipment then a | | | | Gently and quickly stretch the isolated |
| heavy punching bag andboxing mitts available | | | | muscle until it can't bestretched any |
| at any sports store for between $50.00and | | | | further; now give yourself a gentle pull with |
| $100.00. | | | | yourhands or rope. Go as far as you can and |
| | | | then hold the stretchfor no more than 2 |
| A good skipping rope can be bought very | | | | seconds then release, do this for a total of |
| cheaply also. Otherbenefits of boxing | | | | |
| include, increased stamina, | | | | 5 repetitions on the isolated muscle or |
| increasedstrength, speed and coordination and | | | | group. |
| used for reducingaggression. Sports | | | | |
| scientists agree that boxing training is | | | | So there you have it, you require a program |
| oneof the best exercises because it | | | | that is realistic foryou now, a program that |
| conditions the total body. | | | | is time efficient for your timeschedule and |
| | | | your life other wise it will not be followed. |