Additional Weight Loss Information:
Cardio to Get a Flat Stomach and a Slim Waist Burn Belly Fat Lose Weight and Tone Your Body
Workout and helpful advice for burning fat, training muscles and improving health. 5,4,3,2,1. Stop! If you can not do it, try slowing down the pace. Add this tutorial to your favorites it will guide you when you train! Dont' bend or curve your back. Keep the abdomen constantly tight to stable the spine and avoid injuries. Don't turn your knees inwards or outwards, be sure constantly be in line with your toes. Keep your abs and butt constantly tight to maximize the effectiveness of the exercise. Don't lift your heel off the ground during descent, keep your foot constantly well placed.
5,4,3,2,1. Stop! Next Exercise: High punch. Readyé Go! If you can not do it, try slowing down the pace. Don't pass the line of your toes with your knees during the descent, to avoid joint problem. Don't curve your back during the exercise, keep your abs and glutes constantly tight. Don't turn your knees inwards or outwards during the descent phase. 5,4,3,2,1. Stop! Next Exercise: Standing Cross Crunch. Readyé Go!
If you can not do it, try not lifting your leg and concentrate on your bust. Keep the abdomen constantly tight. Do not strain your neck, stare at fixed point in front of you to help you. 5,4,3,2,1. Stop! Next Exercise: Standing Crunch with Outstretched Leg. 5,4,3,2,1. Readyé Go! If you cannot do it, try keeping your legs bent and touch your knees with your hands. Keep your shoulders and head straight throughout the whole exercise. Try staring at a fixed point in front of you. Be sure not to bend your leg when you lift it.
5,4,3,2,1. Stop! Next Exercise: Standing twist. Readyé Go! If you are unable to complete this movement try slowing down the pace. Be sure to only rotate your torso, it may help to Stare at a fixed point in front of you. Keep your abs constantly tight, to avoid burdening the spine. 5,4,3,2,1. Stop! Next Exercise: Standing Knee Touch Crunch. Readyé Go! If you can not do it, try slowing down the pace.
Don't arch your back, keep your abs tight. Avoid violent impact with the floor during the descent, in order to do this, always land on your toes. 5,4,3,2,1. Stop! Next Exercise: High Knee Run + Power Crunch. Readyé Go! If you are unable to complete this movement, do not jump. Don't arch your back, keep your abs tight. Avoid violent impact with the floor during the descent, in order to do this, always land on your toes. 5,4,3,2,1. Stop! Next Exercise: Half Squat + lateral punch.
Readyé Go! If you can not do it, try slowing down the pace. During the descent, do not take your knees over the tips of the toes. Don't turn your knees inwards or outwards, be sure constantly be in line with your toes. Don't bend or curve your back, keep the abdomen constantly tight to stabilize the spine and avoid injuries. 5,4,3,2,1. Stop! Next Exercise: Mountain Climbers. Readyé Go! If you can not do it, try slowing down the pace.
Waist Circumference Less Than Half Your Height
quot;Waist Circumference Less Than Half Your Heightquot; Body mass index is a better predictor of disease than body weight, since it takes height into account. But it doesn't say what or where that mass is. Bodybuilders can have huge BMIs, especially since muscle is heavier than fat. It doesn't mean they're obese. It's now accepted that health risks can be determined as much by the relative distribution of the excess fat, as by its total amount. It's not so much body fat, but visceral body fatabdominal fatthe fat around our internal organs that MOST increases our risk of dying prematurely. All these women. have the exact same BMI, but it's the people with this socalled apple shape that tend to live the shortest.
Now waist circumference takes care of both the what and where of the weight, but can also be affected by height. Enter.the waist to height ratio. Move over BMI.we now we have WHR. quot;A systematic review of waisttoheight ratio as a screening tool for the prediction of cardiovascularquot; quot;disease and diabetes.quot;, was recently publishedthe first of its kindconcluding WHR was superior and the cutoff should be 1:2.supporting the simple public health message quot;keep your waist circumferencequot; quot;to less than half your height.quot; It is cheaper, more convenientno scale requiredand most importantly, more sensitive as an early warning sign of health risks to come.
Just take a cloth measuring tape and measure halfway between the top of your hip bones and the bottom of your ribcage. Stand up straight, but breathe deep and exhale, let it all hang, out and that measurement should be half our height. And if it's not, we should cut down on our consumption of meat (as we just went over), but also our consumption of refined plant foods. . whereas as at least 3 servings a day of whole grains was recently associated with a slimmer waist, in the Framingham Heart Study.
How to Find Your Waist to Hip Ratio
Jessica Matthews, Exercise Scientist: Let's discuss a few simple ways that you can assess your health risk at home using nothing more than a tape measure. So, for our purposes today, it's actually recommended that you utilize a springloaded tape measure like this one you see here. Now, if you don't have a springloaded tape measure at home, you can use one of these if you have that available. The first measurement we're going to talk about is body mass index, also known as BMI. BMI describes the relationship between body weight and height, and since it cannot determine actual body composition, research has shown that this measurement can be somewhat limited in terms of its accuracy. For example, individuals who are extremely muscular would score high on a BMI chart,
inaccurately categorizing those individuals as being overweight or obese. Studies indicate that compared to BMI, waist circumference is more accurate in regards to predicting cardiovascular disease risk. Waist circumference can be measured at the midpoint between the lowest rib and the iliac crest. Unsure what the iliac crest isé It essentially acts as the main hipbone. It can be felt by putting your hand at the lowest rib bones and simply sliding it down the abdomen until you reach the top of the pelvic region. Research has shown that waist circumference is effective in identifying cardiovascular disease and diabetes risk. Here is a table that shows the criteria for waist circumference in adults.
For accuracy, it's important that the measurement is taken at the end of expiration, at the point when the diaphragm is in its neutral position. It's also important to keep the tape measure snug, but not too tight that it presses into the subcutaneous layers. Another measurement that can be used, and research has shown to be the superior al measurement for predicting cardiovascular disease mortality, is the waisttohip ratio. For this assessment, the hip measurement should be taken at the greatest circumference of the buttocks. You'll then find the waisttohip ratio by taking the waist measurement you completed earlier and divide it by the hip measurement.
This table shows the waisttohip ratio norms. For the waist circumference and the waisttohip ratio, for accuracy, you want to ensure that you're completing the measurement at the same landmark each time. It's also helpful to complete multiple measurements at the same site, but to ensure that you allow at least 20 to 30 seconds between repeat measurements to allow the skin and subcutaneous tissue to return to its normal state. Research has shown that these measurements demonstrate a strong correlation between health, morbidity, and mortality. But it should be noted that they serve only as an estimation of body composition and fitness level.
For a more threedimensional view of the makeup of the body, especially if you have weightloss goals, consider enlisting the help of an ACEcertified personal trainer who can provide additional assessments, such as skinfold measurements, to more accurately assess your body composition. To find an ACEcertified trainer in your area, visit our website: acefitness getfit. And we'll see you next time.