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Health and safety start with being aware of your needs, having sound information, making choices, and taking action to live a better life. Women make health-related decisions for themselves, and oftentimes for their family and others. Health is not merely the absence of disease, it's a lifestyle.

 

 Fitness:

 

Get A Flat Belly

Get a tight stomach in just six weeks without doing a single crunch. This may be the easiest workout ever. This workout combines fat-burning cardio with moves that target your entire core rather than individual muscles, so you'll burn more fat while toning up.

Directions
Do these workout moves (given below) three nonconsecutive days a week. Start with the Basic Workout (moves 1-4 at right) to prime your muscles. After three weeks, you'll be ready to graduate to the Advanced Workout (moves 5-8). For maximum fat burning, perform the exercises as a circuit: Do one set of each move in the order shown, resting for 30 seconds between exercises. Then rest for a minute and repeat the circuit from the beginning.

Melt Your Middle
Follow this interval-training program three times a week after your core workout. It'll fire up your metabolism and burn off the fat that's hiding your abs. Intervals are short bursts of maximum-intensity effort—you're doing it right if you can't carry on a conversation—separated by periods of easy-pace recovery. In an Australian study, women who cranked out high-intensity interval training three days a week for 15 weeks dropped significantly more weight than those who exercised for the same period of time at a lower intensity.

For this interval workout, remember to include an easy 3- to 5-minute warm-up and cool-down. You can run, bike, or use the cardio machine of your choice.

Max Effort Easy Pace Reps
Week 1 1 minute 2 minutes 5
Week 2 1 minute 90 seconds 6
Week 3 1 minute 1 minute 8
Week 4 1 minute 1 minute 10
Week 5 75 secs 1 minute 10
Week 6 90 secs 1 minute 10

Blast Body Fat Quicker


Here's what you need to do to burn fat after your body has adjusted to exercise.

In order to burn body fat, we have learned that we need to reach 'fat burning zone', and to do this we need to perform cardio for more than 30-45 minutes, which is quite monotonous and tedious for most, and also time consuming for those that work long hours or have families. The problem with long cardio routines is that the body reacts within the first two weeks but then eventually adapts to this intensity and we therefore reach a plateau in performance weight maintenance, etc.

So What Can We Do?

Why not use the concept of interval training; this is where the body is put under shock at a high intensity and then recovers at a low intensity and is repeated. However with interval training we can continuously shock the body by producing peaks and troughs in our workout.

Depending on your fitness, begin working at a high intensity (8-9 out of 10 – rate of perceived exertion or RPE) for 45 seconds to one minute, followed by low intensity workload (5-6 out of 10 RPE) for 1-2 minutes, and repeat 8-10 times.

Or we can also shock the body by performing 5-6 sets of three minute all out efforts (8-9 RPE), with one to two minute rest in between, on different pieces of cardio equipment. This allows the body to work harder on different pieces of equipment, using different muscles of the body and blasting body fat in all areas. This high intensity work, influences your metabolism to remain high long after your workout, and whilst your seated at work restoring your energy sources, your body is still working hard to burn those extra stores. Interval training paired with weight training is the perfect combination to blasting body fat!

Get Toned Sexy Legs Now!

Don't wait for summer to get in shape. Get lean, mini-skirt-worthy legs with these simple moves now...

Jumping around at that varsity music concert did more than scare security; it built power in your legs. That's because explosive moves (plyometrics) increase strength and help your body absorb impact to prevent injuries. Warm up for 10 minutes and do two sets of eight reps twice a week.

Hip Exercises To Prevent Injury

Here are four hip-strengthening exercises to ward off common running injuries.

You may think you have "bad knees" from running, but evidence is pointing to weak hip muscles as the culprit behind running-related injuries, says a review in Sports Health: A Multidisciplinary Approach.

Weak hips change your normal ankle and knee alignment when you jog, which stresses tissues unnaturally, says lead author Reed Ferber of the University of Calgary in Canada. He suggests these four moves to shore up your hips. Complete 10 reps with each leg every day.

 

 

 

 

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