Can not be denied that most of us can not enjoy a fitness or exercise. Also a truth that every person in this world can benefit from the fitness and proper nutrition program. Here are 10 tips to get your exercise routine starting today.

1. Destination Design Ralistis And Real

Designing such a simple goal to lose weight is not effective. Create more specific. For example, ‘I want to lose 10 kg to 5 September.

2. Measure your improvement

Measure any increase and do regularly. You can not measure how much weight you lose when you do not measure it at the outset.

3. Create Data For Every Exercise

Each and every training session should be in the data. Keep the size of your practice and create your own success journal.

4. Pair your Kardio

Create a cardio session varied in intensity and length. Try a new cardio and stick to keep them fresh.

5. Hard Exercise Not Only For Men

Everyone should practice hard. Rigorous training to build muscle and increase bone density. Train all major muscle groups every 1-3 times per week.

6. Break

Enough sleep for seven to nine hours each night. Similarly, relax your muscles with no exercise for 1 to 2 days each week.

7. Heating

Warm up for 5 to 10 minutes before you perform core exercises. You should begin by raising body temperature first.

8. Refrigeration

Do perenggangan on the overall cooling of the body. This will help increase flesibelitas and reduces muscle soreness the next day.

9. Nutrition Is Half Of The Battle

With proper food consumption as a counterweight of your exercise routine. Eat healthy foods and leave a strict diet in your life forever.

10. Continue Give Motivation

Invite a friend to participate in training or doing exercises with a personal trainer. Do anything to make you commit. If you start to loose, kick back the guilt and do your exercise routine as soon as possible.

Thus 10 tips for building the foundations of a fitness program that is safe and effective. Anyone can reduce the fats in tbuh with a realistic exercise and adequate nutrition alloys. If you have health problems, better contact your doctor before you start doing fitness. Do the exercises regularly and you will be healthier and happier from day to day.

now more and more people are overweight. Not because the food is fast food but also because we are lazy to the street except at the mall. Therefore we are increasingly concerned with youth health and fitness clubs participate in the membership. I once wrote that the treadmill spend a lot of energy and we had better sport at home.

In Hong Kong, where people are also getting attention on the appearance but not the electricity supply shortages, there is a Fitness Club there that provide sophisticated solutions. They wear sports equipment that has been paired with an electric generator which is connected to the electricity supply to the Fitness Club itself.

Generator is expected to generate 50 watts for each use of each person.

Imagine if in Indonesia there are a million members from all the existing fitness club, then the calculation is:

50 Watt x 1 Million member x 1 hour exercise per day x 365 days = 18.25 Billion Watt = 18.250 Mega Watt = 18.25 Giga Watts!

Figures are fantastic when seen from the potential. If we can apply these machines in all the fitness clubs, probably from all the energy needed there are still remaining to be given to the electricity distribution lines and could be one answer to our power crisis.

However, perhaps this is still far in the future, and fitness clubs that exist in Indonesia also will not easily buy new tools. Therefore, I still recommend to go jogging in the air, in a city park, as well as sports equipment at home. Do not have to think much to produce energy, we first try to save it.

When is Fitness?
When teens started to be interested in fitness with the ideals that muscular shoulders and arms like Arnold or Stallone, the first question first occurred in his head must have been, “At this age, can I start a fitness?” Conversely, when suddenly a middle-aged Start arrived eager to once again have a sixpack in senjanya age, he must have thought, “Indeed I am still allowed to sit-ups?”. What age someone should start a fitness? Until age whether we should ngegym?
Am I too Young to Start?
The main concerns of the teenagers when fitness is “What if my fitness right now, later I found it difficult to add high?” The scientists were really surprised about that assumption and did not know the origin of these assumptions. However, although such an assumption is certainly not the truth, almost everyone thinks is true. As a result many who hesitate when they should start a fitness.

In the journal American Journal of Sports & Medicine, a study conducted to determine whether weight training is safe for 18 eight-year-old boy. Eighteenth child underwent a 14-week exercise program for as many as three times per week and training sessions for 45 minutes each session. Program is done with strict supervision and monitoring of blood pressure, heart rate, and especially the effects of exercise on growth, flexibility and nerves.

The result? It turns out the exercise program did not result in any injury effects and does not affect the health of bones, muscles or organs other important body. And most importantly, the program did not affect growth, development, employment flexibility or nerve of these kids.
In addition to this research, a lot of research from scientists who menyimpulklan the same thing, namely in the program long or short-term exercise, fitness at a young age did not inhibit growth. You need to know that in fact three major institutions in America (The American Academy of Pediatrics, the American College of Sports Medicine and the National Strength and Conditioning Association) actually support the burden of doing sports for children.
Original done with the supervision of a parent, using weights that match the child’s strengths, and frequency of exercise that is not too make you tired, exercise load precisely in guarding the health, endurance, stamina and body shape. Considering the children of today tend to be overweight because of too much snacking while watching TV.

Daily nutritional needs should also be equipped for optimal growth process of the child, but from a young age they must be accustomed to consume a healthy menu. Among other things high in protein, adequate carbohydrate, low fat, full of vitamin-mineral and of course high in calcium. Milk is high in protein and low fat menu is the right solution as healthy children without worrying about him being fat.

Am I too Old to Do It?
You may have reached the age of four and your head felt it was not as fresh as it used to be. But once you dengarkah proverb which says “You’re only as old as you feel”? The point is, whatever your age, as long as you feel is still strong and healthy and your spirit is still high, you can do whatever you want

Fitness at the age of 40 years and over? Why not? Should not be a bodybuilder or athlete, like any other fitness enthusiasts, even they who have allowed theta [to the gym regularly.
The key here, you should be aware of all the physical changes you experienced in your current age. Recovery period (recovery) is longer, muscle mass is not as high as first, the bones are not as solid as always, your metabolism is not what it used to and also stamina was not as strong as you really need to pay attention.

And for those who are aged, cardio is the most important as fitness. Cardio exercise is mandatory because it will increase the strength of the lungs, its heart-throb and pulse remain optimally, accelerate muscle recovery process and certainly do you like best is help you burn excess fat in the body. Kardionya any type may be, you can start with normal healthy walk or run on a treadmill.

So, what is the right age to start and stop fitness? The answer, as long as we can, as long as our bodies are still strong and as long as we still have the motivation to live healthy, we can gym at any time.

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I try to fitness equipment approximately one hour, with the guidance of his instructors mas segede closet, and after one hour, until now the arm I still can not move! SORE abis!!

I’m suspicious, envious same goldfish that my instructor, so told to fitness with the new system should use expert, not beginner I was rich (Or more likely, it’s the muscles in my body this begeng worn and tough exercise so rare …)

What is clear, last night I slept with a feeling of Harry Potter when the bones grow in an enchanted arms disappear in the second book Harry Potter and the Chamber of Secret. Atiiit Anaaiii Anyway!

Unfortunately again, last night I was coming home fitness direct ga home. I must njemputi ade in my Grandfather’s Hospital where I was treated for this (my grandfather was already nearly a month in the hospital because of severe complications of diabetes, stroke, and various other old people disease, do’ain yes ..) Well, it fits in hospital, either from cold or because of the many viruses and germs, I immediately had the flu heavy! Though I home ga long illness, at least ½ hour, but direct, body drop my defense to the lowest point. Every 15 seconds I hatchi-hatchi, swollen eyes, body shivering, ga awful anyway. Added stamina that I had collapsed because of fitness ahead, be like to sleep last night over the coals for me …

This morning, Alhamdulillah I have mild flu. But the soreness in the arm, MASIHHH …!

My advice, if you want to fitness for the first time, try not to lift weights first. OK?

One study found that women who exercise during midlife-defined median age of 60 years by researchers at the Harvard School of Public Health, Brigham and Women’s Hospital, and Harvard Medical School, has a smaller chance after a 70-year-old for chronic disease, heart surgery or physical, and mental disorders or retention.

One other study found that the stretching training a year, one or two times per week, increase the attention of women middle-aged and the ability to resolve conflicts.

The third study found that adults aged 55 years and older who engage in physical activity or higher were less likely to face for impaired cognitive resources than their peers who mostly sat.

And women aged 65 years or older who participated in an exercise program for 18 months seems to have denser bones and lower risk for falls compared with women in the same age who lack the program “fitness” is active, according to a fourth study .

The findings of that study, conducted in Canada, Germany, and the United States, may be is what the doctors were instructed to make the U.S. more people exercising, said study author first.

“Because the American people grow old quickly, and almost a quarter of Americans do not engage in any leisure time, our findings seem to support the federal guidelines regarding physical activity to promote health among older people and well-being with age,” said the author of the study.

“The idea that physical activity can boost survival more successful than just adding age may give a very strong reason for people to start a physical activity,” they said

For those of you who want to be healthy but still fun, there is now a new sport that combines the style of hip hop style of young people with a heart-healthy exercise. Exercise called ‘Hip-Heart’ was deliberately created to prevent young children exposed to the risk of heart disease and other cardiovascular disease.

“The focus of prevention of heart disease is now aimed at young people, because in the age group of healthy lifestyles remajalah or unhealthy are usually formed. The youth now are smoking more, not eating properly, lack of exercise and more sit or play the computer,” said Laksmiati A. Hanafi, head of Indonesian Heart Foundation in the Pan Asian seminar held Cepheus Study in Gren Melia Hotel, Jakarta, Monday (16/11/2009).

Sports ‘Hip-Heart’ itself is now often found in schools as a form of extracurricular activities outside. “We want more healthy teenagers with more moving and doing sports or exercise. But because gymnastics is usually boring, so we made the movements taken from the hip-hop style that later adapted by scholars with a heart-healthy move,” Laksmiawati said.

Today, sports ‘Hip-Heart’ are mostly found in schools in Jakarta. “In Jakarta alone, there are 40 to 50 schools that have implemented this sport, one in the school of Al-Izhar Pondok Labu. In the future we want menyosialisasikannya to various areas, such as Surabaya, Makassar and others,” he explained.

According to Laksmiati, heart disease has now spread to many young people, particularly women. “In the past, myth that heart disease is a male disease because his habits are less healthy than women. But now, the trend globally is a disease of women. Perhaps because women today are smoking more, drinking alcohol, and stress due to job as a career woman, “said Laksmiati.

While Susan Bachtiar which is the icon of the Indonesian Heart Foundation said, he believes that the key to preventing heart disease is to apply a healthy diet and exercise routine.

“I began to realize and actually implementing a healthy lifestyle since the age of 30 years. I exercise almost an hour every day and eat 5 times a day. But I only eat rice once, it was brown rice,” says the woman who still looks beautiful and fresh in his old age was 36 years.

“This morning I only drink milk, eat cookies 10 hours, 1 hour eating rice and side dishes, 4 hours snacking fruit or biscuits again and that night I banyakin fruit and drink milk again. To exercise, generally one hour every day of my fitness and weekends combined with yoga, “said Susan.

By running such a diet, she admitted her blood cholesterol became more healthy and maintained normal body stay fit and the risk of heart disease went away. Dr Djoko Maryono, SpPD, SpJP, FIHA, PHASE Medistra hospital, Jakarta who attended the seminar also added, “For a young child to eat the fish multiply and stay away from salty foods like chiki-chikian,” he advised.

many kinds of sports that kids can do. Sports is also a healthful addition to a career choice as an adult child. But there is one sport that must be controlled even though the child was outside his favorite sport.

What sports should be in control child? The answer pool.

Besides can increase heart rate and blood circulation throughout the body, swimming is also beneficial from the security factor.

From the health side, swimming is very useful for fitness because it involves almost all members of the body from the arms, shoulders, chest to toe.

While the security side to anticipate an accident in the waters. Children who can swim can take care of himself by floating on the water or swim to safety.

Swimming is also useful to teach children not to panic quickly and remain calm when faced with an incident.

Whenever a child can learn to swim?

As quoted from Pediatrics, Friday (29/1/2010), parents should start teaching children to swim at least the age of 4 years. As a child that age is ready to receive swim lessons. Teaches early swimming can foster confidence and independence in the child.

But parents can begin to introduce how to enjoy the water since infancy or before 4 years, so children are familiar with the world of water and be not afraid. Infants also become more relaxed and calm when they’re on the water.

Swimming is one of the exciting activities that can make children become happy and bersemanagat to learn. In addition to swim together can also increase the intensity of closeness between family members.

A study has shown the effect of stimulating the children to swim back and forth can increase intelligence, concentration, alertness, ability perceptions, emotions and regulate fisknya development.

Water is one medium that can cure or reduce pain. In children ‘special’ water therapy can stimulate certain effects such as calming, positive touch in the development and teaching interact.

Another benefit of swimming is to help overcome the disease of arthritis, weight problems and overcome the pain in his back.

For people who have problems with the lungs such as asthma, the air around the pool could make it easier to breathe and strengthen respiratory organs that can prevent the recurrence of asthma.

To avoid injuries that might occur during swimming should not be too much in the swim or not more than 1 hour. Do not allow children to swim alone while the child is already adept at swimming but still provide oversight.

Vitamins are needed to support the existence healthy body. Especially for people who live in urban areas. Consumption of this vitamin is essential to ward off free radicals and air pollution.

Generally, most vitamins are safe for consumption. However, Agency for Drugs and Food in the UK, the FSA, said that high levels picolinatedengan supplements can cause cancer.

Not only that, drink a few other minerals and vitamins that are used in a long time also endanger your health. Not only that, some types of supplements such as vitamin C, calcium, and iron can cause harmful effects if taken in high doses even for a short time. However, symptoms may disappear when consumption is stopped immediately.

“In many cases, we can get enough nutrients from a balanced diet. However, many people who choose to take supplements. Consumption of high-dose supplements over a period long enough that this can harm the body,” said Director of the FSA, Sir John Krebs.

He said the size of vitamin C 1000 mg, 1500 mg calcium, and 17 mg of iron per day is the amount that can cause health problems. Health problems including stomach upsets or diarrhea in some people.

Even so, Krebs warned, the disruption that may occur will be lost so consumption is stopped. FSA also advised to take vitamin B6 did not exceed 10 mg per day unless your doctor prescribed.

Furthermore, beta-carotene antioxidants that can be found in fruits and vegetables, orange or yellow, will be able to create effects that are harmful to the smoker when consumed in a long time. The element manganese can be dangerous for the elderly when taken during a certain period. While nicotine acid, zinc, and phosphorus can be dangerous to health when consumed in a long time.

“In addition, the FSA is still considering what action will be taken against the supplement industry,” said Krebs.

FSA to review the instructions consumption 34 vitamins and minerals, especially emphasizing the problem right time and right are for the body in the general case. In addition, the FSA will also consult on the possibility of banning the drug industry to produce Chromium Picolinate, which has been taken some people to counteract the blood sugar levels.

Excessive vitamin, is also not recommended nutrition expert from the University of Bogor Agricultural University (IPB), Prof. Ali Komsan. According to him, consumption of vitamins A, D, E, and K are excessive will actually increase the risk of a person’s death. Because these types of vitamins are vitamins that are fat soluble, so are not easily expelled by the body.

Meanwhile, excess vitamin that the body itself will be stored automatically in the liver. In contrast, consumption of vitamin C which exceeds the 60 mg dose instead be utilized in an optimal body. Call it to remove the sprue and boost immunity.

“Taking vitamin C is recommended, especially if someone is experiencing stress. In these conditions, it is advisable to increase the consumption of these vitamins, “said Ali.

Of Clinical Nutrition Specialist Hospital Melinda John added, vitamin C with doses of 50-1000 mg practically equivalent to a 10-20 oranges. However, John has appealed to people not take vitamin above 200 percent for daily necessities. Find a near 100 percent.

“So, before taking vitamins, first read the labels on those vitamins, which include content and nutritional adequacy rate (RDA),” he said when contacted Seputar Indonesia.

He continued, taking vitamin E is an antioxidant function to exceed 400 IU / mg in a day and in the short term though, may pose a risk of death.

Consumption of vitamins is good, but my opinion John, of all things natural must be better. Therefore, he recommended to obtain adequate nutrition intake through food consumption of vegetables and fruits that are far from the risk of overdose.

“Because in addition to a varied nutritional intake, the body also getting fiber,” said John.

Vitamins are sold freely in nature, tend to be safe for consumption because it does not cause health effects. Despite taking vitamins does not mean vegetables and fruit left. Because in addition to vitamins do not contain fiber that can aid digestion, vegetables and fruits contain many vitamins and minerals.

Ideally walking exercise was conducted in open spaces. However, for various reasons, especially pollution and limited public space, many people prefer urban walking activities in a closed room, one at the mall or shopping center.

According to Sara Donovan, author of Mall Walking Madness: Everything You Need to Know to Lose Weight and Have Fun at the Same Time, activities at the mall walking became popular since the opening of the first malls in the United States, the Stockdale, in Minnesota in 1956.

At that time the doctors recommend that patients recovering from heart disease treatment for walkers in the Stockdale for free from the weather. Understand it, the city is often snowy weather and blustery.

“The people who want to exercise and then go to the mall Stockdale management supported by the shut shop early so the store can be used to exercise,” said Donovan.

The Mall of America in Bloomington, Minnesota, USA, since opening in 1992 even offers a walking program. The mall was opened in early, 7 o’clock in the morning before the stores open to accommodate the pedestrians. Widespread throughout the mall is approximately 0.9 square miles, not bad for a workout.

Several other malls and offer similar programs. In addition to the elderly, activities in the mall walking is preferred pregnant women or new mothers giving birth. “The mothers can bring their babies to wear stroler,” said Donovan.

Walking in the mall considered safer than in the open air. “The weather is very cold here, while at the mall warmer weather. We also do not have to worry about slipping. There was also a health facility that is ready to help if there is a heart attack,” said Elayne Gilhousen regular walk at the mall with her husband during the last 17 years.

According to health experts, activities included walking cardio exercises that can strengthen the heart as when walking, the rhythmic body moved without stopping for a certain period and involved many joints.