FIT5.com
Introducing PillaRX
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FIT5.com
Introducing PillaRX
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FIT5 Solutions

Fat burning and stamina strengthening



What is your stamina?
The capacity of your physical fitness is shown by how much oxygen you can aspirate with your lungs, how much blood your heart pumps, and how much oxygen your muscles use up with intense movements. Physical fitness training is an aerobic action, nutrients transform to energy with the help of oxygen in the muscles. This means training is done on a high pulse rate, for longer than two minutes.
Higher intensity is better!
The high intensity 20-30 minute training burns more energy than the low intensity 40-50 minute one. Therefore, train hard for 20-30 minutes rather than gently for 40-50 minutes.
How to increase your stamina
For amateur or beginner people, I advise keeping the following order: 1. Slow walking; 2. Middle-pace walking; 3. Dynamic walking; 4. Fat-burning running; 5. Endurance-improving running.
Three goals of running
The most simple, cheap, time saving training is walking and running. It can be started after a 5-minute warm up, as you walk out of your flat, and after 5 minutes of cooling down it is over, as long as you reached home! There are three aims of running: - Preserving health (at 50-60% of your maximum pulse); - Burning fat (60-75% of your maximum pulse); - Improving endurance (75-90% of your maximum pulse).
How much to run?
I advise: - 30 minutes of daily walking for everyone; - 40 minutes of running at 3rd or 4th intensity level if you want to burn fat; - 20 minutes running for improving endurance at 4th and 5th intensity level. Naturally you will need weight-lifting exercises as well, to build and beautify your muscles.
Start with walking!
Walking is excellent for starting to lose weight, as anyone can do it. The amount of burned calories depends on the speed of pace and on your body weight: as you lose weight, you will get faster and faster, and slowly you can change to dynamic walking and finally to running.
How to run. What is the correct running technique?
Running seems to be very easy but the correct technique is the most important, and keeping breathing even and improving level gradually. The correct technique can be recognised by the fact that there are no needless movements - the running is natural, fluid, the length of the step is neither long nor short. However, I see a lot of runners to run without an economic technique, so I will describe what we should pay attention to when running. Posture is important: straight back, raised chest, lifted chin. Imagine the running movement in front of yourself, stand up and try to imitate the running movement based on the following...
How to breathe during running
The rhythm of running should not be forced so that it affects breathing, and the rhythm of breathing should not be forced on the running, either. The point is to feel the right rhythm of inhaling and exhaling. For this there's no general rule, because everybody has a different rhythm, and anything can happen during the action that turns a strict rhythm upside down. It is important for you to breathe through your nose and mouth simultaneously, since your system won't get enough oxygen otherwise. Once you start your rhythms will combine with each other. Both from the aim of boosting health and burning fat the correct pace is if a...
When to run?
Don't run in the blazing sun - it is better to organise running for early morning or early evening. Slow your pace and stop to relax for 2-3 minutes when the following symptoms appear: dizziness, stupor, nausea, goose-bumps, very pale skin or very red face. In the winter it gets dark earlier, so have a flash-light so that you can see and others will see you. Put on layers for an even temperature, but be a bit cold rather than hot. Definitely wear a hat and gloves in cold weather. Warm up more in cold weather. When you've finished training, go inside to somewhere warm, take off your sweaty clothes and do the cool-down stretching...
How to increase levels of running?
Increasing distance and pace are optimal, if you can reach the previous level easily. Then you can develop your stamina. First extend the distance, then when you get used to it, try faster and higher intensity running. The best mode of keeping the levels is if you pay attention simultaneously to the signs of your body and of your stopwatch. You can review the distance or time, but if your body says enough, stay on the previous level! In general, for improving endurance run max. 20 minutes, and for fat burning run max. 40 minutes.
The contra-indications of running
Unfortunately, running has one downside: it can strain hip and knee joints. But you can protect against this with a good pair of running shoes, a good technique and rather shorter and more intense running. A warm-up and cool-down is always obligatory!
Warming up and cooling down
You have to warm up before walking and running, practise the 5-minute FitFive warm-up exercises, from your head to your toes. This raises the temperature of the muscles, stimulates the operation of the heart and improves blood circulation. The nervous system prepares for your training and the warmed up muscles reduce the chance of injury. Finish the training with cool-down: after running, slow down for walking a few minutes, then do leg stretching, especially on the muscles of the thigh and shank. If it is cold outside, go inside to a warm room to do this.
What is dynamic walking?
Quick walking with wide hand throwing movements is what we call dynamic walking. Since the arms also move actively, this kind of training burns as much calories as running the same distance. So the distance stays the same, but the training takes longer, since walking is slower than running. Take long steps during dynamic walking, pushing away yourself with your toes from the ground, with raised chest, head up and swinging your arms intensely. The arm movements are opposite to the legs: left leg and right arm, right leg and left arm, all this in a loose style with regular inhaling and exhaling. This kind of aerobic exercise doesn't...
What is FitFive breathing-walking?
Walk, whenever you can at a normal, even pace, don't hurry! Walking is a rhythm. The more you walk, the more you feel this rhythm that creates a balanced system inside you. Practise a lot and your thoughts will clear, and you can make better decisions in every situation. Walking can be combined with complete lung breathing: this is breathing-walking. This way you can kill two birds with one stone: aerobic training with complete breathing techniques. The point of breathing-walking is to harmonise the rhythm of your breathing with your steps. You have to apply complete lung breathing in the following way: inhaling for five steps,...
Cardio-machines
There are various types - treadmills, step machines, elliptic walking machines, rowing machines, etc. It is all the same whichever machine you choose, but the important thing is to train at the intensity of fat-burning and endurance-increasing for the prescribed time and at the appropriate pulse rate.