Archive for July, 2010


Taking Measurements

Now is the time to take measurements.

follow this Instructions  (need to have a record book)

Take your Body weight (kg/lbs)

Measure your body circumference

>Chest circumference (nipple line level)

>waist line

>Upper hip

>lower hip (mid buttocks)

>Arm (bulkiest part) (L)(R)

>Thighs (bulkiest) (L)(R)

Measure your height (ft,cm)

compute your BMI

>>

BMI =
( lbs/inches² )
(weight in pounds * 703 )
————————————
height in inches²


or

BMI =
( kg/m² )
weight in kilograms
————————————
height in meters²

1 foot = 12 inches
inches² = inches * inches

1 meter = 100cms
meters² = meters * meters

or you can use this: http://www.nhlbisupport.com/bmi/

From here you would now if you’re:

BMI Categories:

  • Underweight = <18.5
  • Normal weight = 18.5–24.9
  • Overweight = 25–29.9
  • Obesity = BMI of 30 or greater

Take your Resting heart rate.The best time to find out your resting heart rate is in the morning, after a good night’s sleep, and before you get out of bed.

>The heart beats about 60 to 80 times a minute when we’re at rest. Resting heart rate usually rises with age, and it’s generally lower in physically fit people. Resting heart rate is used to determine one’s training target heart rate. Athletes sometimes measure their resting heart rate as one way to find out if they’re overtrained. The heart rate adapts to changes in the body’s need for oxygen, such as during exercise or sleep.

Computing for Maximum heart rate:

>>max Heart rate =220-age

The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate.

Age Target HR Zone
50–85 %
Average Maximum
Heart Rate
100 %
20 years 100–170 beats per minute 200 beats per minute
25 years 98–166 beats per minute 195 beats per minute
30 years 95–162 beats per minute 190 beats per minute
35 years 93–157 beats per minute 185 beats per minute
40 years 90–153 beats per minute 180 beats per minute
45 years 88–149 beats per minute 175 beats per minute
50 years 85–145 beats per minute 170 beats per minute
55 years 83–140 beats per minute 165 beats per minute
60 years 80–136 beats per minute 160 beats per minute
65 years 78–132 beats per minute 155 beats per minute
70 years 75–128 beats per minute 150 beats per minute

cr:http://www.americanheart.org

Next make it a habit to right down all your food intake, when i say all t means all ^^ no cheating

It doesn’t matter if you can count calories or not, but seeing your food intake diary will make you conscious about your food consumptions thus could lead to either limiting it or adding intake. we will tackle caloric counts next time 🙂

PS:

How should I pace myself?

When starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don’t have to exercise that hard to stay in shape.

Now that we have record, it will be our basis with the progression of exercise and as motivation in getting great results.

Isometric Exercise Muscular contraction where muscle maintains a constant length and joints do not move. These exercises are usually performed against a wall or other immovable object.

Isotonic Exercise Muscular action in which there is a change in length of muscle and weight, keeping tension constant.

Lactic Acid A substance caused by anaerobic training of the muscles, a build up prevents continuation of exercise, and a good example is 400 metre runners. Watch how they slow down during the last 100 metres of the race.

Lat’s Abbreviation for Latissimus dorsi, the large muscles of the back that move the arms downward, backward and in internal rotation.

Lean Body Mass Everything in the body except for fat, including bone, organs, skin, nails and all body tissue including muscle. Approximately 50-60% of lean body mass is water.

Lifestyle Individual patterns of your typical life.

Lift Off Assistance in getting weight to proper starting position.

Ligament Strong, fibrous band of connecting tissue connecting two or more bones or cartilage or supporting a muscle, fascia or organ.

Lipids All fats and fatty acids.

Lipoprotein Fat carrying protein in the blood.

Lock Out Partial repetition of an exercise by pushing the weight through only last few inches of movement.

Low Density Lipoprotein (LDL) A core of cholesterol surrounded by protein, often referred to as bad cholesterol.

Lower Abs Abbreviation for abdominal muscles below the navel.

Lumbar Lower region of you spine, vertebrates L1 to L5. Used for bending and extending the body forward and back, with the aid of the abdominal and erector spinae muscles

Max Maximum effort for one repetition of an exercise.

Midsection Muscles of abdominal area, including upper and lower abdominals, obliques and rectus abdominis muscles.

Muscle Spasm Sudden, involuntary contraction of muscle or muscle group.

Muscle Tone Condition in which muscle is in a constant yet slight state of contraction and appears firm.

Muscularity Another term for definition, denoting a fully delineated muscles and absence of fat.

Myositis Muscular soreness due to inflammation that often occurs 1-2 days after unaccustomed exercise. Often referred as DOMS (Delayed onset muscle soreness)

Military Press Pressing a barbell from upper chest upwards in a standing or sitting position.

Muscle Tissue consisting of fibres organized into bands or bundles that contract to cause bodily movement. Muscle fibres run in the same direction as the action they perform.

Negative Reps One or two partners help you lift a weight up to 50% heavier than you would normally lift to finish point of movement. Then you slowly lower weight on your own.

Non-Locks Performing an exercise without going through complete range of motion. For example, doing squat without coming to full lockout position of knees or pressing a barbell without locking out elbows

Obliques Abbreviation for external obliques, the muscles to either side of abdominals that rotate and flex the trunk.

Overload Principle Applying a greater load than normal to a muscle to increase its capability.

Partial Reps Performing an exercise without going through a complete range of motion either at the beginning or end of a rep.

Peak Contraction Exercising a muscle until it cramps by using shortened movements.

Pec’s Abbreviation for pectoral muscles of the chest.

Performance benefit Improvements in physical fitness as a result of exercise.

P.H.A. – Peripheral Heart Action A system of training where you go from one exercise to another, with little or no rest, preferably alternating upper body and lower body exercises. Designed for cardiovascular training and to develop muscle mass.

Plyometric exercise Where muscles are loaded suddenly and stretched, then quickly contracted to produce a movement. Athletes who must jump do these, i.e. jumping off bench to ground, quickly rebounding to another bench.

PNF Proprioceptive Neuromuscular Facilitation Stretching exercises used to increase an individuals flexibility.

Power Strength + speed.

Power Lifts Three movements used in power lifting competition; the squat, bench press and dead lift.

Power Training System of weight training using low repetitions, heavy weights.

Progressive Resistance Method of training where weight is increased as muscles gain strength and endurance. The backbone of all weight training.

Quads Abbreviation for quadriceps femoris muscles, muscles on the upper part of the front of the legs, which consist of four parts (heads).

Quality Training Training just before bodybuilding competition where intervals between sets are drastically reduced to enhance muscle mass and density, and low calorie diet is followed to reduce body fat.

Reciprocal Inhibition Reflex relaxation in a muscle being stretched.

Repetition One complete movement of an exercise.

Rep Out Repeat the same movement over and over until you are unable to do anymore.

Reps Abbreviation for REPETITIONS.

Rest Interval Pause between sets of an exercise, which allows muscles to recover partially before beginning next set.

Rest Pause Training Training method where you press out one difficult repetition, then replace bar in stands, then after 10-20 second rest, do another rep, etc.

Set Fixed number of repetitions. For example, 10 repetitions may comprise one set.

Slow Twitch Muscle cells that contract slowly are resistant to fatigue and are utilized in endurance activities such as long-distance running, cycling or swimming.

Spot Assist if called upon by someone performing an exercise.

Spotter Person who watches a person closely to see if any help is needed during a specific exercise.

Static Stretch A stretch that is held within the stretched position for several seconds, without movement.

Sticking Point Most difficult part of a movement.

Stiffness Refer to DOMS

Straight Sets Groups of repetitions (SETS) interrupted by only brief pauses, (30-90) seconds.

Strength The ability of a muscle to produce maximum force.

Strength Training Using resistance weight training to build maximum muscle force.

Super Set Alternating back and forth between two exercises until the prescribed number of sets is completed.

Training Effect Increase in functional capacity of muscles as result of increased (overload) placed upon them.

Training to Failure Continuing a set until it is impossible to complete another rep without assistance.

Traps Abbreviation for trapezius muscles, the largest muscle of the back and neck that draws the head backwards and rotates the scapula.

Trimming Down To gain hard muscular appearance by losing body fat.

Tri Sets Alternating back and forth between three exercises until a prescribed number of sets is completed.

Upper Abs Abbreviation for abdominalmuscles above the navel.

VO2 MAX The maximum amount of oxygen a person can utilize per minute of work. Often written down as an evaluation of a persons cardiovascular efficiency.

Warm up Light gradual exercises performed to get the body ready for physical activity, normally a slower version of the activity to follow. For example a light jog before a run. Often followed by stretching of the body

credit: http://www.netfit.co.uk/glossary/

We are on the starting line, before we start we have to know some basic exercise terminologies.

a simple health and fitness glossary of words and technical terms that you may see here.

Abduction

Movement of a limb away from middle of body, such as bringing arms to shoulder height up side ways from hanging down position.

Abs

Abbreviation for abdominal muscles.

Absolute Strength

The maximum amount a person can lift in one repetition.

Accommodating Resistance

Increasing resistance as lifters force increases through range of motion.

Active Stretch

Muscles are stretched using the contraction of the opposing muscle, (antagonist). For an example stretching the triceps, requires the biceps to contract.

Adduction

Movement of a limb toward middle of body, such as bringing arms to side of the body from side ward raise position at shoulder.

Adhesion

Fibrous patch holding muscles or other parts together that are normally separated.

ADP (Adenosine Diphospahate)

ADP is formed when ATP is broken down within the bodies cell furnace, (the mitochondria). This provides energy for muscular contraction.

Aerobic capacity

Another term for maximal oxygen uptake (VO2 Max)

Aerobic Exercise, (with oxygen)

Activity in which the body is able to supply adequate oxygen to the working muscles, for a period of time. Running, cross-country skiing and cycling are examples of aerobic activities.

Agonist

Muscle directly engaged in contraction that is primarily responsible for movement of a body part.

Amino Acids

Twenty- two basic building blocks of the body that make up proteins.

Anaerobic Exercise, (without oxygen)

Activities in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen, resulting in lactic acid build up. Short bursts of “all-out” activities such as sprinting or weightlifting are anaerobic.

Anaerobic Threshold

The point at which you begin working your muscles without oxygen, from an aerobic level, believed to be at about 87% of your Maximum Heart Rate.

Angina Pectoris

Chest or arm pain resulting from reduced oxygen supply to the heart muscle.

Antagonist

Muscle that counteracts the agonist, lengthening when the agonist muscle contracts.
Antioxidants

Vitamins A, C and E, along with various minerals, which are useful to protect the body from “free radicals”. Free radicals are unstable cells, which react with each, naturally created in the body, and also caused by factors such as smoking and radiation. Free radicals may cause cell damage, which leads to disease.

Atrophy – Withering away

Decrease in size and functional ability of tissue or organs.

Ballistic Stretch A more vigorous stretch by using a swinging or bouncing motion suited only for conditioned athletes, especially in martial arts.

Barbell Weight used for exercise, consisting of a rigid handle 5-7′ long, with detachable metal discs at each end.

Basal Metabolic Rate (BMR) Metabolic rate at rest, your bodies working output.

Bio availability The simplicity in which nutrients can be absorbed.

Biochemical Reaction The chemical reactions which take place within the human body.

Biological Value A measure of protein quality in a given food.

Body Composition The breakdown of your body make-up, i.e. fat, lean muscle, bone and water content.

Bone density Soundness of the bones within the body, low density can be a result of osteoporosis.

Buffed – As in a “finely buffed finish” Good muscle size and definition, looking good.

Buffer Substances that help reduce lactic acid build-up during strenuous exercise.

Bulking Up Gaining body weight by adding muscle, body fat or both.

Burn – As in “going for the burn” In endurance exercise, working muscles until lactic acid build-up causes burning sensation.

Carbohydrate Compounds that contain carbon, hydrogen and oxygen used by the body as a fuel source. Two main groups are sugars and starch.

Carbohydrate Loading Increase consumption of carbohydrates in liquid or food form normally three days prior to an endurance type event.

Cardiovascular Training Physical conditioning that strengthens heart and blood vessels, the result of which is an increase in the ability for your body muscles to utilize fuel more effectively resulting in a greater level of exercising.

Catabolism The breakdown of lean muscle mass, normally as a result of injury, immobilization and poor dieting techniques.

Cellulose Indigestible fibre in foods.

Cheating Too much weight used on an exercise, therefore relying on surrounding muscle groups for assistance in the movement; or changing joint angles for more leverage, as in arching back in bench press.

Cholesterol A fat lipid which has both good and bad implications within the human body. Good being known as HDL and bad being LDL. Bad cholesterol is associated with heart disease and stroke, whereas the body requires cholesterol for the production of many steroid hormones.

Circuit Training Going quickly from one exercise apparatus to another and doing a prescribed number of exercises or time on each apparatus, keeps pulse rate high and promotes overall fitness, by generally working all muscle groups as well as heart and lungs.

Clean Lifting weight from floor to shoulder in one motion.

Complete Proteins Proteins that contain all the essential amino acids.

Compound Training Sometimes called “giant sets”; doing 3-4 exercises with the same muscle, one after the other, with minimal rest in between.

Concentric Contraction An isotonic muscle contraction, where a muscle contracts or shortens.

Cool Down Moderate then light activity, normally followed by stretching.

Crunches – Abdominal exercises Sit-ups done on the floor with legs on bench, hands behind the neck.

Curl Bar Cambered bar designed for more comfortable grip and less forearm strain.

Cutting Up Reducing body fat and water retention to increase muscle definition.

Dead Lift One of three power lifting events (other two are squat and bench press). Weight is lifted off floor to approximately waist height. Lifter must stand erect, shoulders back.

Deficiency A sub optimal level of either one or more nutrients, often resulting in poor health.

Dehydration Excessive fluid loss from the body, normally from perspiration, urination, evaporation or being sick.

Delts Abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.

Easy Set Exercise not close to maximum effort, as in a warm-up.

Eccentric Contraction Muscle lengthens while maintaining tension.

Endurance Ability of a muscle to produce force continually over a period of time.

Electrolytes Capable of conducting electricity in a solution. Used in many body activities, potassium, sodium and chloride are all forms of electrolytes.

Emotional Storm A traumatic emotional experience that is likely to effect the human organism physiologically.

Extension Body part (i.e. hand, neck, trunk, etc.) going from a bent to a straight position, as in leg extension.

Fast Twitch Refers to muscle cells that fire quickly and are utilized in anaerobic activities such as sprinting and power lifting.

Fat Often referred to as lipids, or triglycerides, one of the main food groups, containing nine calories per gram. It serves a variety of functions in the body, however a high percentage of body fat has been proven to be bad for you.

Flex Bend or decrease angle of a joint; contract a muscle.

Flexibility (ROM) Range of movement in a joint or group of joints.

Flexion Bending in contrast to extending, as in leg flexion.

Flush Cleanse a muscle by increasing the blood supply to it, removing toxins left in muscle by exertion.

Forced Repetitions Assistance to perform additional repetitions of an exercise when muscles can no longer complete movement on their own.

Free Style Training Training all body parts in one workout.

Glucose The basic fuel of the body, the simplest sugar molecule and main sugar found in the blood stream.

Glycemic Index (GI) A measuring system to find the extent of which various foods raise the blood sugar level. The benchmark is white bread, which has a GI of 100. The higher the score, the greater the extents of blood sugar raise. E.g. Dextrose scores 138 (HIGH) whereas fructose 31 (LOW).

Glycogen The principle form of carbohydrate energy (glucose) stored within the bodies muscles and liver.

Growth Hormone A naturally released anabolic hormone by the pituitary gland. It promotes muscle growth and the breakdown of body fat for energy, unfortunately it is greatly reduced after the age of about 20.

Hand Off Assistance in getting a weight to the starting position for an exercise.

Hard Set Perform a prescribed number of repetitions of an exercise using maximum effort.

Health and Wellness Promotion Altering lifestyles and environmental factors with the intent of improving quality of life.

High Density Lipoprotein (HDL) A blood substance that picks up cholesterol and helps remove it from the body; often called “GOOD CHOLESTEROL.”

Hormones Regulators of various biological processes through their ability to control the action of enzymes. Made from proteins, such as insulin for blood sugar control, or cholesterol for testosterone control.

Hyper kinetic Condition A disease/illness or health condition caused or contributed by excessive exercise.

Hypertension High blood pressure.

Hypertrophy Increase in size of muscle fibre.

Hypoglycemia A common occurrence in diabetics, this is low blood sugar levels, resulting in anxiety and fatigue.In severe untreated cases it can lead to coma and even death.


Starting an exercise routine is a big departure from an individual’s normal lifestyle, and as such there are a number of important things to consider before starting an exercise routine. Among these is the reason why exercise is being undertaken and what goals are hoped to be achieved from the effort. One of the main reasons why people fail to stick with a regular exercise routine is because they enter into the endeavor with a muddled sense of what the final goal is intended to represent. Frustration mounts as progress is slowed by unrealistic expectations which turn to apathy, and before long a trip to the gym has been replaced by a bowl of popcorn and a few beers. Before starting an exercise routine consider a plan of what you hope to accomplish and in what time frame, keeping in mind that the larger the goal the longer it will take to get there.

One of the major things to consider before starting an exercise routine is to determine what type of physical activity or activities best suit not only your health goals, but your personality as well. Undertaking a grueling exercise routine from which you personally derive no enjoyment is a recipe for failure in nearly every instance. While exercise may not be the most enjoyable activity on the planet it should not be a torturous occasion that leaves you cursing, sweating and hurting all over your body. Before starting an exercise routine consider all of the options for adequate exercise that are available to you, and select the activities that offer at least some measure on interest or perhaps a chance to socialize while improving your general health.

There are also a number of minor decisions to be considered before starting an exercise routine that can affect how well the activity is enjoyed and the level of success that is enabled. Do you workout alone at home or exercise as part of a large class at a local fitness center? Should you start a diet in conjunction with the exercise routine or gain success solely through exercise? How much time do you have available to devote to exercise and how often will you participate? All of these questions should be considered before starting an exercise routine, and the answers should be truthful based purely on personal preference. In the final analysis, answering the tough questions in your own mind is the key to creating an exercise routine that can be easily followed to obtain better health.

by Thom W. Conroy.


A/N: It is true that there are  lot of things to consider when starting an exercise plan. It should always be a personal preferences to suit one’s fitness level. As for me, I will start my exercise with outdoor training or out of gym activities.
Gearing up gadgets:
bathroom scale
measuring tape
pedometer
cross-trainer
stop-watch

Hello! Welcome to Get fit for life. This blog will be my step by step exercise diary, and my step by step journey in reaching my fitness goals.

as for starter, I have picked the best Fitness Motivational quotes to give us inspirations to start up and get moving 😀

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.  ~Plato

There is a necessity for a regulating discipline of exercise that, whilst evoking the human energies, will not suffer them to be wasted.  ~Thomas de Quincey

Commit to be fit.  ~Author Unknown

It is exercise alone that supports the spirits, and keeps the mind in vigor.  ~Marcus Tullius Cicero

A/N: ACTIVITY, DISCIPLINE AND COMMITMENT. THE THREE MOST IMPORTANT ASPECT IN EXERCISING.