Summer is just around the corner and every one is trying their best in fittness studio or any other way to lose those few pounds or just to keep fit. Fittness is very important, But being fit and staying fit and healthy for life is even more important.So I just wanted to provide you with some information about some fittness programs and fitness exercises, before you choose or continue with your fitness or exercise programme.

Doing exercise for fitness purpose or just loosing weight is healthy but if the exercises are not chosen or done well, the fitness you may be aiming for could cause you health problems in future. Here, I will focus on errors people tend to make during exercise or in choosing exercise.

CARTILAGE AND KNEES DAMAGE - before any sport or fitness training consult your physician. You may not be feeling any pain at the moment (or may be you are already experiencing problems) , but it is very important especially if you are taking the exercises (for fitness purpose or for just loosing weight) without a trainer to consult your doctor. If you want to stay fit and health for future as well, do not ignore this often said phrace. Just to inform you abit, knees have meniscous.you may be asking." What is meniscous and what has it to got to do with my being fit?" well, meniscus is a caritlage which is found both on the inside and the outside of the knee. They act as shock absorbers (especially during any fitness exercise that trains the leg muscles) and they also provide some stability to the joint. So if you happen to do any fitness exercise that may damage these cartilages, then it means that you are not going to be fit enough in future, doing simple exercises like taking walks for fitness purpose in future may become a problem. Do not be ignorant, be fit and stay fit for life.

JOGGING IS A SPORT or (fitness exercise) FOR EVERY BODY- Wrong! If your body-mass-index (BMI) is more than 28 and you want to do some fitness exercises or want to lose weight and become fit, then you should consider carefully what finess training or exercise you want to take. In this case, jogging as a fitness exercise may be risky for you as it may cause you problems with the knees. Just a recup, Body mass Index is a number calculated from a persons body weight and height. When you take jogging for instance as a fitness exercise or a loosing weight strategy, there will be pressure on your knees depending on how high you jump and your body weight, this may wear out the knee joint if the pressure is too high, hence being fit may end up not being fit but being with bad knees. Some times you may not know your body mass index or you just assume to be fit enough to take jogging as your daily fitness exercise, I would advice you to be careful. Although you may be determined no matter what to be fit or loose weight remember that; It is the only body you have and there are no real and good spare part, so I repeat, be fit and stay fit for life. Just a tip in case you jog, always wear shoes with good shock absorber.

TAKING SHORT WALKS DOES NOTHING FOR THE BODY- wrong.Taking short but jaunty walks four times a day is very effective in making the heart strong and in the circulation of blood in the body. It is more effective than a long walk as proved by the studies in Harvard School Of Public Health in Boston.By the way : any one who takes short routes (1km) by eg. parking abit further from the office, has a 50% chance of sleeping better. Walking right can give you better health, fittness and attitude, but if walking is not done in the right way it could lead to injuries instead of fitness. If you want to be fit for life It is therefore important to note that while walking very fast can be good for the heart beat, it can at the same time cause your shins to hurt and clumsy ungainly gaits. For the sake of healthy joints and fit body, what is the right way to walk? Take short quick steps instead of lenghty strides.

Another thing is that you should wear the right shoes, Here are some points to consider when choosing fitness sport shoes.

• your fitness walking shoes should not be stiff. they should be flexible to ensure that all the ligament are trained efffectively.
• your fitness or sport shoes should not be over 1 year old. After every 500 miles, shoes used for fitness purpose should replaced because the cushioning and support of your shoes degrades with time.
• too small. First if you are take your fitness and health matter seriously, then your should have a problem getting yourself as comfortable as possible during any exercise. In this case, your shoes should allow room for your toes to move abit, you dont want to be fit but ashamed to walk with open shoes. your walking shoes should be abit larger than your normal shoes,because if you take a walk for more than 30 min. your feet will tend to swell abit, that is normal, and thats why you should make sure that your fitness walking shoes are of the right size.
• another thing to note is that your fitness waking shoes should not be heavy. Even if you may be traning your legs, your sport shoes should be light, flexible and comfortable.

DANCING IS NOT THE RIGHT fitness SPORT-wrong: dancing as a fitness training is one of the most effective and easy easy sport one can engage in. The spinal column or the backbone is stablized and as for the weight, the body can burnup to 600 kcal per hour, especially with the mordern music! A study in US showed that dancing reduces the risk of Dementia (loss of brain fuctioning) by 76% and that means fitness for your brains as well. Besides in dancing you could go for hours without a short break unlike other sport activities ( that is if it is your hobby). Another good thing about dancing for fitness or dancing to lose weight, is that you do not only burn many calories, but you also train and exercise almost all the body parts. Dancing is also a good way to give your body a real aerobic work out and the results, will be a fit and healthy body. This could also help your body flexibilty. D rinking water during a dance and also any other body work out can help in keeping your skin healthy and mosturised. I call this, fun for fitness, so next time you go dancing, (for fitness) do not be afraid to work it and have fun at the same time.

STREACHING PROTECT AGAINST INJURY during a fitness workout-Wrong. A study about body fitness and health in the university Karlsruhe showed that, a good number (about 80%) of fit regularly free time joggers dont streach themselves before taking the exercise, however they dont injure them selves.Advisable is to streach after a workout like jogging, because during the process, the mascles tend to be firm and harder. However it does not mean that streaching is not important at all during any fitness exercise or workout. Streaching can reduce pains after a fitness workout and they increase body flexibilty even in your old age and that means fitness for life. Streatching during any fitness exercise is not easy at all, even thoung some fitness experts claim that it is easy. I would agree that it is easy to develop a fitness streachout but sticking to it,no way. It is better for fitness purpose to develop a habit of streaching while doing something else like watching news, listening to your favourite music and make your exercises as enjoyable as possible. Benefits of streaching include,

• getting lead of toxins
• release stress
• good blood circulation
• reduce pains after a fitness workout

YOU CAN PLAY TENNIS ALL YOUR LIFETIME-mistake. The medical proffesion warn people who are over 60 years of too large loads, especially if they have played tennis for long. Tennis players have up to 30% larger volume cycles per second. The enlargement can lead to distubances in cycles per second as well as heart rythm. This can increase the risk of heart related problems. A normal heart rate range (for a fit person) between 40 and 60. A lower pulse rate for a fit person is good but if it is too low it can lead to a condition known as Brady cardia. Symptoms include: fainting, loss of energy and body weakness. In such a situation medical attention should be sought as soon as possible. The heart rate of most athlets range between 40 and 60 depending on their fitness. It if also important to understand that your heart fitness is just as important as your physical fitness, may be even more important.Your Heart is a muscle and as you do any fitness exercise especially the aerobic fitness exercises, you exercise your heart as well. It is very healthy and fit for you to turget your muximum heart impulse rate. However for a fit and healthy heart you should never attempt to exceed the muximum heart impulse rate. If you want to calculate your muximum heart impulse rate, then this is how you do it.

1. Take your age
2. Sustract the age from 220

example: age is 40

220-40=180 (that should be the muximum heart rate for a 40 year old person.)

Remeber being: fit for life means that you you have to work for it, by eating right and doing fitness exercise regulary. I hope you learnt something about fitness and the risk involved in fitness, and that it help you in one way or the other. ok thats it, stay fit and healthy.

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