JUST A TEST

here is what i am gonna write !!!

Cycling

Bicycling

Bicycling is ideal for weight loss because it burns a lot of calories. Riding at a moderate speed (12 – 14 mph) you will burn approximately 235calories per half hour.If you're looking for a great calorie burning exercise to improve your fitness or add to your exercise repertoire it is the best exercise.

Why cycle?

If you want to lose weight, there are many reasons for you to consider cycling as part of your daily exercise regime.

• Help you burn excess calories and lose weight.


• Good for the heart and can help reduce incidence of heart disease along with high blood pressure.


• Improve your cardiovascular fitness and gain more energy.


• Help you tone, strengthen and shape the muscles in your legs, bottom and arms.


• Increases strength,balance and flexibility and stamina.


• Help in Relieving Stress


• Gives greater freedom about where to go so just concentrating on exercise

Fitness Walking

Walking

Walking is often recommended as part of a weight loss program.Walking is an excellent way to get in shape and lose weight. Almost anyone can do it, no matter what their current fitness level, and all you need to get started is a comfortable pair of shoes.Find out how far, how fast, and how often you should walk as part of a weight management program. Learn how to burn fat and eat better.There's a wealth of research to prove that walking is good for you and the results are impressive: major reductions in both diabetes and heart disease, decreases in high blood pressure, increases in bone density, and more all follow regular walking exercise.so why not start walking from now.

How much walking should I do??

Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke.Here is a plan for walking:
It depends on many factors,you can lose similar amount of weight by walking same mile but at different pace.So consider what is your need basically how much calorie you intake a day.Remember you need to burn that much of calorie indeed not to gaiun weight.

Surgeons recommends 30 minutes or more of accumulated moderate intensity physical activity on five or more days per week to improve health and fitness. "Accumulated" means you can do it in shorter bouts throughout the day (for example, 5- or 10-minute intervals throughout the day), and "moderate intensity" means you feel warm and slightly out of breath when you do it.For example:take a walk at lunch instead of food being delivered.

Also recommended is 20-60 minutes of continuous activity, three to five times a week, at 60%-90% of maximum heart rate, and two to three days of resistance training.

• General health, 20 - 30 minutes most days at a "talking" pace.


• Weight management, walk for 30 - 45+ minutes at a comfortable pace as many days as possible.


• Cardiovascular fitness: Walk 20+ minutes at a fast pace, ideally over slightly hilly terrain. At least 3 sessions per week, gradually increasing pace and distance.

The following chart will give you guideline for calorie breakdown for those of you who are walking for weight management:

WALKING TIME FOR EXPENDING 1000 CALORIES PER WEEK
DAYS PER WEEK	SPEED	100 LB (45 KG)	125 LB (56 KG)	150 LB (68 KG)	175 LB (79 KG)	200 LB (90 KG)
ONE	2 MPH	480	420	360	300	240
	3 MPH	360	312	264	228	180
	4 MPH	240	216	180	156	120
TWO	2 MPH	240	210	180	150	120
	3 MPH	180	156	132	114	90
	4 MPH	120	108	90	78	60
THREE	2 MPH	160	140	120	100	80
	3 MPH	120	104	88	76	60
	4 MPH	80	72	60	52	40
FOUR	2 MPH	120	106	90	76	60
	3 MPH	90	78	66	58	46
	4 MPH	60	54	46	38	30
FIVE	2 MPH	96	84	72	60	48
	3 MPH	74	62	54	46	36
	4 MPH	48	42	36	30	24
SIX	2 MPH	80	70	60	50	40
	3 MPH	60	52	44	38	30
	4 MPH	40	36	30	26	20
SEVEN	2 MPH	68	58	48	40	34
	3 MPH	54	44	36	30	26
	4 MPH	34	28	24	20	18

For example, a 45 kg person would need to train 3 times a week at a speed of 3 MPH, for 120 minutes, in order to use 1,000 calories. In order to increase your calorie expenditure each week, you can either walk longer, faster, or even wear a lightly weighted backpack.
source netfit.co.uk

Jumping Rope

If you are not including rope jumping into your fitness program you are missing out on a tremendous fat burning exercise.Jumping rope is another aerobic exercise that one can perform as a weight loss exercise.Equipment needded is just a jump rope so its one of the most common and easy exercise but a effective one.While performing this exercise muscles group invovled are calves,thigh,chest,shoulders,back and arm.

Jumping rope will improve speed, quickness, agility and explosiveness.If
you want to burn a ton of calories jumping rope is the choice.Another great thing about jumping rope is that you can jump rope almost anywhere, all you need is a small space, good jumping shoes and a desire to learn the basic jumping techniques.Different variations of jumping rope exercises are:

• Low


• Moderate


• High

Variations

Low

you can perform either double foot jump or alternate foot jump.In double foot jump take of booth feet of the ground slightl and land together.While in alternate foot jump feet are alternate up and down with the rope's revolutions.

Moderate

In this variation one can perform either aternate jump or running step or high step.A slight jog is incorporated while jumping/skipping over the rope. A slightly faster pace with increased intensity,this running step jump.And in high speed jump you need to moderate the run with a high knee lift to increase intensity.

High

1. Cross Step: While in the air during the jump phase, cross lower legs slightly and land with legs crossed.


2. Side to Side: Alternate landing areas from left to right. Use caution as getting familiar with where the rope might go may take time.