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Weight Loss, Fitness, Bodybuilding, Health and Beauty

The Effective Plan to get rid of Your Cellulite - Exercise

The Effective Plan to get rid of Your Cellulite - Exercise

7 Effective Workouts for every age and level of fitness

Are the vibration platforms

effective to reduce cellulite?

How Fit Are You? Take the Fitness

Level Test

Learn how to calculate your

Maximum Heart Rate range where you start burning

fat!

Learn how to calculate your

Maximum Heart Rate range where you start burning

fat!

Your Essential Equipment!

How do I get rid of my cellulite –

Debra Stephenson

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How Fit Are You?Take the Fitness Level Test

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STRENGHT LEVEL 20-29 30-39 40-49Needs improvement < 14 reps <12 reps <10 reps

Good 15-20 13-19 11-14

Excellent >21 >20 >15

FLEXIBILITY LEVEL 20-29 30-39 40-49Needs improvement

Good

Excellent

CARDIO (ENDURANCE) LEVEL 20-29 30-39 40-49Needs improvement <39.4 <37.6 <35.8

Good 39.5 - 43.8 37.7 - 42.3 35.9 - 39.5

Excellent >43.9 >42.4 >39.6

BALANCE LEVEL 20-29 30-39 40-49Needs improvement

Good

Excellent

HOW FIT ARE YOU? PRACTICAL GUIDE TO MEASURE YOUR LEVEL OF FITNESS by weightlossworld.co,uk

Cardio Level= 132.8 - (0.1692 x weight in kg) - (0.3877x Age in years) - (3.2649xtime in min) - (0.1565 x Heart Rate in beats per minute) - adapted from Dr Bushman's Fitness Guide

The test of single leg balance and touc. Test each leg separaagtely. (a) Lift your right arm (b) Bend down to touch your toes with your right hand, keeping your back flat and your right leg and left arm raised behind you Repeat as many times as you can for 60 seconds.

If you touch your toes < 10 times

If you touch your toes between 10 to 20 times

If you touch your toes >21 times or >60seconds.

Extended leg above parallel to your hips

Extended leg in parallel to your hips

Extended leg drop below your hips

Walk (not jog) as fast as you can for one mile, record your time and heart rate. Use the formula below for your score, this is an estimation of your VO2 max

Hands under your shoulder, legs behind you, knees on the floor. Lower your body with your back flat, then push up. Do as many as you can for 2 minutes.

Test Thomas Flex: Lie in a bench with your knees pulled up to your cheast (a) Hold one knee with both hands as you extend your other leg, relax your hip, and lower as far as possible while keeping the leg straight (b) Repeat on other side.

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Lower Body toning Lower Body toning

Reduce cellulite on TightsLower Body toning

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60% - 70% MHR:•Find your resting pulse (eg 60 pulse per minute)•Work out your MHR by subtracting your age from 220 (eg 30 years old = 190)•Subtracts your resting pulse from your MHR: (190 – 60)= 130•60% of 130 + resting pulse = lower zone (eg 138)•130 x 0.6 = 78 + 60 = 138•70% of 130 = upper zone •130 x 0.7 = 91 + 60 = 151•To burn fat you to work at 60% - 70%

Working Out your heart rate zones:

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You Essential Equipment

You don’t need to buy loads of fancy, expensive equipment, the good news is there is really no need to splash out. Just make sure you have the basics:

A heart rate monitor: to measure your heart rate and alerts you when your heart is working at the best rate for your sex. There is a zone you are advised to stay within and most monitors will beep if you start working too hard or you are coasting

A good pair of trainers: Choice and prince range are mind-blowing. It is important to remember that technology and design have created trainers that are best for specific functions. The shoe should have good cushioning on the sole and good support around the heel and ankle.

Sport Water Bottle It is terrible important to drink enough water when you start exercising, both before and after your workout. Inadequately hydrated muscles weaken and cramp more quickly!

Fit Power Vibration PlateIt is not an essential, but the advantage it works for all age people who wants to improve circulation, reduce cellulite, 10min = 1 hour workout, cheaper than go to the gym and most effective, it is worth the investment, and fun the vibration produce laugh on some people!

(only in the UK)

(only in the UK)

(only in the UK)

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