Fitness

We are burning fat and carbo in a ratio according to our fitness level. Volume of Oxygen molecules consumed in VO� ml/kg of body weights.

An adult type diabetic VO� = 15. burns no fat.
The average VO� = 35. burn 40% fat - 60% carb.
A fit athlete with VO� = 60. burns 50-50.
A marathoner VO� = 90. burns 60 - 40.

If these last two would be impressive enough major deference comes during exercise. All exercise starts on total carb, but the bottom two groups within seconds start burning fat as well. After just 3 minutes they pass the resting rates.

For an untrained need a half an hour to regain the resting ratio and a whole hours to make some change to improve that ratio.

For an averidge person a daily one hour of 600 kcal/h running 10minut/mls, 2 hours of fast 3 mls/h, or 3 hours of casual walking 2 mls/h in 6 month give a fitness level of 60 and for an adult type diabetic one year give a 35 VO� removing the symptoms of diabetes.

The fat is burning 50% in your leg and equal amounts 25% in your two arms and 25% in the abdomen and back. That is why so important to make all of them fit. Running, walking for the legs. One inch aerobic situps and upper body aerobics.

How to improve fitness?

Four time a week 6 ml distance for the legs.

On the other three days between, half an hour of upper body aerobics (first picture on the top) and a half an hour one inch aerobics situps (Third picture and see the situp links on the bottom for full instruction).

For the heart once a week cardio. Running 50 to 110 yards accelerating cautiously in the first 6 yard not to tear any muscles, than as fast as you can giving all you have. If you are more ambitious can do anything from 8-20 min at 80% of maximum heart rates.

How to start?

For the legs.
Two hours continue comfortable, casual daily walking.
Six miles distance in occasions, within any time frame.
Alternating the above two in various days of the week.
Six miles in two hours. Completing 42 miles a week.
Finally increasing walking speed up to 4.3 miles
until feel better running 6 miles than walking.

For upper body aerobic shoulder press.
For teens, slim people, woman and older man who gain bulk only aerobically. That should be or start their weight training.

The aerobics time can be broken up into 10x3, 6x5. 5x6, 4x8 2x15 minutes of intervals. This is only a compromise have no gaining power.

Geting to a half an hour, two three times a week as you see the little muscle man do it in the top left corner. Than start one times with small weights.

You may not able to go all the way with the weights. Than just put the weight down and continue without. Finish the half an hour.

Only increase weight after you are able to go on for the full length for at list a week with that weight. Then if you feel ready to increase do one day without weight one day with small weight and the third day with the bigger weights.

Every time you increase weight you are shifting all weights up one step. When get tied change to one or two size lower weight.

With ten pounds you will be pretty good to exceed 100 reps. Let me know if you break the barrier. After try to do that within two minutes.

There are four more exercise for upper and mid body. Push ups. Chin ups. Dips. Sit ups.

The methods are the same, but instead of the size of weights we manipulate the length of the strokes and shifting of body weights.
Master only one apparatus to perfection before start a new one.
Refresh the perfected moves time to time.

O_-