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Kristen Fisher is a freelance writer and editor with professional experience in both print and online media. If your belly is one of your biggest trouble zones, you're right to turn to cardio exercise to transform your midsection. Unfortunately, spot reduction -- the idea that you can target fat on a certain area of your body -- is a myth.
Since you can't target belly fat, there is no single form of cardio that is superior for slimming down your midsection.
While there's no magic formula for determining how often and how long to engage in cardio, you should aim for a minimum of 30 to 60 minutes five days per week; the more intense your workouts, the less time you'll need to spend exercising in order to see results. Steady-state cardio is a surefire way to burn calories and fat, but to take your workouts to a new level -- and see faster results -- try interval training.
Left to right, Dennis White, Kathleen Ostler in chartreuse tank, Sandra Franklin in green pants, Angelique Pine behind Sandra's elbow, Toni Warren in pink shoes and Tais Marin in blue and white spotty pants. Dear Readers, Please feel free to share links to my posts with one and all and to quote briefly from them in your own writing, remembering, of course, to attribute the quote to me and to provide a link back to this site. Calculate your Body Mass Index (BMI) with this calculator, simply enter your weight and height. The BMI index gives a measurement based on your weight and height in an attempt to classify  or bracket your body fat. It is a blunt instrument, which can be useful as a general guide for body fat levels for more than 80% of the population. Initially it was not used for studying obesity, but rather classifying people based on their physical features.
After the second world war the weight levels in the general population started to increase. Life insurance companies saw the connection between being morbidly overweight and an increased risk of death, so adopted the body mass index as a simple practical way of quantifying a persons relative body fat and hence their risk to insure. In 1995 BMI was adopted by the World Health Organization as a simple tool to get insights into body fat levels and trends among different populations.
The body mass index is useful as a quick and easy tool to get a general classification of your body fat levels, which is usually fairly close to accurate.
It can be useful to you, as the first step when exploring what your current weight actually means.
There are a number of limitations to using BMI, which come about because it is a blunt simple formula.
BMI is calculated by dividing the weight by the height squared then adjusting for imperial measurements if necessary. A person’s BMI index is calculated by dividing their weight in kg by their height in meters squared. To calculate the BMI score using imperial measures dive the weight in lbs by the height in inches squared, then multiply by 703. The World Health Organisation (WHO) classifies a person with a BMI under 18.5 as being underweight.
BMI scores between 25 and 30 are classified as overweight, which is having more body fat than is healthy. Within this range it is more likely individuals will start to experience the negative health implications of being overweight. Obesity is a medication classification where the extent of body fat will have a negative affect on a persons health. Across the population as a whole, people within the obese BMI classifications will start to experience body fat related health problems and which has an impact on their life expectancy. In exploring your BMI, you’ve started the first step in managing your weight and improving your health. Now you have an idea of your BMI the next step is to understand what your Body Fat Percentage is. Understanding your body fat percentage is a much more accurate way of understanding your body composition than BMI, however it can be more complex to measure without the right tools.
Start by looking at your BMI, then when you’re ready to explore it further try to understand your body fat percentage. Get yourself one of these cheap body fat percentage measuring devices and find out how much of your body weight you actually need to shift.
It is going to be a fantastic addition to my exercise regime and something that I’m sure I will begin to ponder how I managed to function without it in my life before hand. The charity enables them to have an easier, happier and more fulfilling life, with equipment essential to assist them in their day to day activities. I had a result of my brain damage and was told I’m in the top 2% of the population intelligence wise.
The past 19 years I have helped the disabled and people with mental health needs get the most from life, and I strongly believe that just because you are diagnosed with something, doesn’t mean you have to accept the way they presume your life shall go.


Warming Up The Homeless was set up by a women called Bev and she has approached a few of us to support her with her amazing project. We go out several times a night providing food, clothing and sleeping bags to people throughout East Sussex, it shocks me just how prevalent homeless is and just what you have to do these days to keep a roof over your head and food in your belly. Community awareness of what is happening and finding ways to support those who aren’t so fortunate to have a job I believe to be important, if they don’t get help, how can the individuals stuck in this position ever progress?
If any of the following charities are something you feel you would like to support or maybe you see the length Frith has gone to push herself for others, please feel free to donate and show Frith continuing support.
If you could donate, please contribute half of your chosen amount to each run, so we can help make a difference to the lives of not just some wonderful children who desperately need the help, but also the lives of the Homeless in East Sussex who rely on the support of organisations like this to keep them warmer and support them with food throughout the year.
We would like to wish Frith the very best of luck for all her events and we plan to meet Frith at the Brighton Marathon to help show our support. Our friends at Bellabeat have given us a LEAF and as there’s no better way to share the love and be kind to yourself this Valentine’s Day, we would like to give it away to one lucky winner!
You’ll be able to track your activity, sleep and menstrual cycle, become a healthier you with the LEAF.
While its busy tracking your activity, you can keep an eye on your graphs through a simple app on your phone. Whether you wear it on your wrist as a bracelet or around your neck as a necklace or clip it to you like a brooch, simply double tap the LEAF to pair with the app to track how your day is going. It also includes some simple breathing exercises to reduce your stress levels and wear whilst you are sleeping and it will monitor your sleep pattern! As a fitness and dance instructor I work with people all day and every day helping them to understand their bodies and calorie burning. The lovely people over at Bellabeat sent me one over to play with and here’s my experience as an active mother of two with my first five days of wearing the LEAF. This is a 5 point guide to walking to lose weight, aimed at identifying the key actions you can take to effectively, safely and consistenly lose weight through your walking routine. Ultimately to lose weight you need to eat less calories than you burn, to be precise 3,500 calories less for every pound of weight you want to lose. Make a record of everything you eat and drink; if you want to record the calories each item contains then great, but the main thing is just to record everything. As you exercise more your metabolism will increase and your body will naturally increase your apatite.
This again is because taking the time to log what you eat or drink makes you much more concious, it helps to maintain your motivation for exercise. A pedometer is a device which counts each step you take by detecting the movement of your hips.
Say you walk 2 miles in 40 minutes, this means you average walking pace is 1 mile in 20 minutes (3mph), or put another way, every 10 minutes of walking you cover half a mile. Here are 3 simple elliptical workouts you can do to get some of those calories burned; no matter how much time you have available.
If you’re really short on time jump on the elliptical for 10 minutes give this first workout a whirl. For a 30 minute workout try this next one, which cycles through a rise and fall in both the resistance and incline, with a couple of sprint sessions.
Finally if you want a longer 60 minute workout try this high speed, high intensity workout. Unless you are already very fit you won’t be able to just walk out your front door and run for 30 minutes. Start each running session with a brisk walk to warm up for 5 minutes, then do a short burst of running, followed by a brisk walk to recover then more running. When you start, aim to run 3 times a week, with rest days interspersed between your run days.
Becoming a Zumba Instructor is a great way to earn a self employed income, while keeping fit, making lots of new friends and having a great time.
Most new Zumba instructors are already existing fitness or dance instructors, however Zumba is open and very welcoming to first time instructors too. To become a Zumba Instructor you must attend one of the Zumba Instructor training courses, and then keep your instructor license current, through a number of varying courses offered by Zumba or by joining the Zumba® Instructor Network (ZIN).
This course is for new instructors to teach Zumba Gold, which is taylored to older adults and those whose fitness levels would prevent them from attending the standard Zumba Fitness.
The Jump Start Gold Instructor Training teaches you the foundation and Zumba class formula and prepares you to teach the Zumba Gold® classes by integrating the concepts of the Zumba Gold program.
How can you ensure you don’t become one of the millions of people who sleep walk back into weight gain? Walking is an ideal introduction to a regular exercise routine and can be a great aid to burning calories and weight loss. View your calorie burn with the calories burned walking calculator, Keep inspired, stay the course and keep walking off that weight.
You can achieve anything you set your mind to, but nothing worthwhile is achieved straight away. Cardio can help you burn hundreds of calories in a single workout, and shed fat all over your body.


When you lose weight, you lose it from all over your body, and you can't control which parts will shed fat first. But you can shed fat faster by focusing your efforts on high-intenisty cardio that maximizes your calorie burn. If you're having trouble finding an hour a day to exercise, break up your workout into smaller sessions; a 20-minute run in the morning and 40 minutes of step aerobics after work is just as effective as a single 60-minute workout. Interval training consists of alternating short bursts of very high intensity cardio with longer periods of moderately paced work, and you can try it with virtually any form of exercise. Authentic, Never-Before-Published Video of Real People Moving Their Bods!Zumba at The Hills!
My favorite Zumba teachers and their fast-footed Zumba students show their stuff on a video recorded by Jon on Memorial Day. When done with proper vigor, Zumba dancing can give you a burn to last all day and is so much fun. It was a sunny day and our camera is so good at focusing, etc., that I have become a lazy photographer, letting it do all the work. In reality the body builder may have a very low fat percentage, but the BMI scale has no way of knowing that. The response to this was amazing and we would like to Thank You all for entering, sadly there could only be one winner!
I almost thought it was a joke initially as I have never won anything and have wanted one of these ever since I had first heard about their pending release, which has been at least 6-8 months now.
Thank you so much, it is really appreciated and have enjoyed its use over the past few days, look forward to many more days to come”. I had a neuro-psychometric test done in my early 20’s as part of the treatment for my three types of Epilepsy.
I want to help through running, so these young people can go further than they thought, as I believe they have more potential than people necessarily recognise in them. You can have whatever else you'd like in the rest of the tag, and we'll maintain any custom "value" you set.
The thing most people find difficult about weight loss is staying the course, they either end up eating too much or losing motivation to keep exercising. Tracking the distance allows you to compare one route with another and help you gradually increase your distance, which will help you increase the calories you burn… crucial if you are walking to lose weight. As everyone’s stride length is different you typically need to tell the pedometer how long each of your strides are, it then uses this to calculate the distance you have covered. Knowing this you can workout if you went on another route walking at the same pace that took you 30 minutes you would have done about 1.5 miles. Even if you do manage to keep running for the duration, you’re likely to injure yourself. The course focuses specifically on the anatomical, physiological and psychological needs relevant for a Zumba Gold class. Keep your head up; look ahead not down at your feet and just concentrate on moving each leg just a little bit faster than normal. Make sure you don’t increase your speed too far or you may burn yourself out half way through.
But before you dedicate yourself to any single form of exercise, it's important to understand how fat loss works so you can go into a new cardio regimen with realistic expectations. In fact, Jessica Matthews of the American Council on Exercise reports that for most men, and some women, the belly can be the toughest area to slim. Running, jumping rope, swimming, high-impact step aerobics and vigorous biking are all good choices for burning significant calories in a single workout. Incorporating a few interval-training sessions into your weekly regimen can help you shed belly fat faster since you burn more calories both during your workout and in the 24 to 48 hours afterward, according to Shape magazine. However, I am so pleased to announce that a lovely Lady called Frith Lawson-Johnson from East Sussex, UK won the LEAF and we are so pleased to have come across Frith, as she’s a truly an AMAZING lady and an INSPIRATION!! You need to build up the time you spend running gradually week by week, increasing your fitness, stamina and strength.
Over time you should increase the duration of these running bursts and decrease the walking recovery time. Any time you exercise you will make tiny tears in your muscles, this is normal it’s how they get stronger, but your body needs time to repair itself in between workouts. But by burning more calories than you eat, you'll force your body to use stored fat for energy and you'll soon see fat loss, including from your belly. However, it's important to gradually work up to higher-intensity exercise, and to discuss your exercise plans with your doctor before starting, especially if you've been sedentary. To try it, walk or bike at a moderate pace for two minutes, then sprint or cycle vigorously for one minute; repeat the cycle for a total of 15 to 20 minutes.



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