Answer by sharayu EXERCISE AND FITNESS : Walking: Excellent cardiovascular benefits for the advanced age groups.. Should be done briskly with swinging of the arms. Comfortable shoes must be worn. May be done morning or evening for 30-60 minutes. Jogging: Suitable for younger age group below 50 years. 30 minutes is all that is required and may be done continuously, or jog and walk in between when fatigued. The pace of jogging is equal to that of a brisk walkrun on soft or grassy surface. Wear comfortable clothes and breathe freely.
Swimming: For those who know how to swim, 20 minutes of continuous swimming is sufficient. Alternately swim the length of a pool 10-20 metres, rest at the end for 30 seconds, swim back. 10 such lengths is good. Use any stroke you know. They are all of almost equal cardiovascular and muscular benefit.
Cycling: For any age group. Minimum time 45-60 minutes of continuous controlled fast cycling. Cycling up slopes gives added benefit. Ordinary cycles are good enough and indoor stationary exercycles may also be used at low resistance for 45 minutes.
Games: For the fitter younger age group. Get fit first before playing games such as squash, badminton, tennis, handball, basketball, football etc.. Warm up before the games. 30-45 minutes of the game is sufficient. Weekend or once a week games must be avoided unless other fitness programmes are done on other days. Play within your capacity.
Strength Exercises:
Improve muscular strength with 10-20 repetitions of each of these movements.
Swimming: For those who know how to swim, 20 minutes of continuous swimming is sufficient. Alternately swim the length of a pool 10-20 metres, rest at the end for 30 seconds, swim back. 10 such lengths is good. Use any stroke you know. They are all of almost equal cardiovascular and muscular benefit.
Cycling: For any age group. Minimum time 45-60 minutes of continuous controlled fast cycling. Cycling up slopes gives added benefit. Ordinary cycles are good enough and indoor stationary exercycles may also be used at low resistance for 45 minutes.
Games: For the fitter younger age group. Get fit first before playing games such as squash, badminton, tennis, handball, basketball, football etc.. Warm up before the games. 30-45 minutes of the game is sufficient. Weekend or once a week games must be avoided unless other fitness programmes are done on other days. Play within your capacity.
Strength Exercises:
Improve muscular strength with 10-20 repetitions of each of these movements.
Answer by BarbiPiXi
actually a good way to do it is eat a big healty breakfast with eggs and cereal and juice then eat a good lunch maybe a grilled/baked chicken sandwich a glass of milk, and a salad
then eat a light dinner like a sandwich and a salad and some fruit, and a glass of milk eating a big meal while you're awake will burn it faster, if you eat a big dinner then go to sleep you're body doesn't burn as fast and it will stick around more.
but you always want to eat a well balanced meal to stay healty, and take a multi vitamin. choose baked/boiled/grilled foods they are healtier.it's always ok if your still hungry after your meals to snack on any type of fruit and veggie they use more calories to eat than they'll give you.
wake up at night and hungry grab an apple : P
and it's always ok to give yourself a treat but try to keep it down to one or 2 servings a day. have a half cup of icecream or one snack cake as a serving because everyone needs a treat when you're doing good.
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By : News Team
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By : News Team
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