3 Little Known Factors That Could Affect Your Overall Health!

Physical activities is critical for overall health especially when most people now-a-days are less active than ever before. Adults should be exercising at least 2 1/2 or 150 mins a week of moderate/intense aerobic physical activity for at least 10 mins and also adding 2 days of strengthening activities and/or bone strengthening activities. 

AEROBIC ACTIVITIES:

This type of activity requires moderate physical effort.

Examples of moderate physical activities...

• biking slowly, 
• canoeing, dancing, 
• general gardening, 
• cycling, 
• walking briskly, 
• water aerobics 

*If you can talk while exercising, then you are participating at a moderate level.

Examples of vigorous activities...

• basketball, 
• soccer, 
• running, 
• jumping rope, 
• bicycling on hills, 
• swimming laps

*If you are having difficulties in talking while exercising, then you are engaging in vigorous activity.

MUSCLE·STRENGTHENING ACTIVITIES:

This type of activity requires working all major muscle groups  such as legs, hips, back, chest, stomach, shoulders, and arms. 

Examples of muscle·strengthening activities...  

• lifting weights, 
• push-ups, 
• sit-ups,  
• using resistance bands 

*For those who do not have weights can use common household items will do the trick.

BONE·STRENGTHENING ACTIVITIES:

This type of activity produce a force on the bones that promotes bone growth and strength. 

Example of Bone·strengthening activities... 

• running,
• jumping rope,
• basketball, 
• tennis

*aerobic and muscle·strengthening can also be bone·strengthening activities. 

Top 5 Popular Fitness Motivational Tees!

Quoted T-shirts have become very popular these past few years. They have been worn by celebs and fashionistas all over the world. Lately, the most popular ones are the ones that have a meaning to the person/people wearing them.

I have selected the top 5 most popular fitness motivational quotes tees for men and women...

Sweat Is Fat Crying 

This Beauty Trains Like A Beast 

Eat Clean Train Dirty

Women 99 Problems But My Squat Ain't One 

Women Live Love Lift

Men I'd Rather Be Lifting

Men I Got 99 Problems But A Bench Ain't One

Men Sweat Is Fat Crying 

Men Eat Sleep Conquer Repeat 

Men Train Insane Or Remain The Same

Check out the Fitness Store to view more fitness quoted tees and accessories.

Learn To Read Your BMI To Say Fit!

Follow my blog with Bloglovin

It is important to balance your calories in order to maintain your body weight. A calorie when it comes to fitness is measured by the energy that your body uses in performing a certain physical activity. In other words you need to balance the calories you get from foods with the calories you use in normal body functions and physical activities.  So if you eat more calories than you burn, you simply gain weight!

Body Mass Index or (BMI) is a formula that measures your weight and height and this tells you whether you are fit or overweight.

ADULT BODY MASS INDEX

• Underweight = less than 18.5
• Normal weight = 18.5-24.9
• Overweight = 25-29.9
• Obese = 30 or greater

Calculation of BMI
BMI is calculated the same way for both adults and children. The calculation is based on the following formulas:

Measurement Units	Formula and Calculation
Kilograms/meters (or centimeters)	Formula: weight (kg) / [height (m)]2 The formula of the metric system for BMI is weight in kilograms divided by height in meters squared. Since height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters. Example: Weight = 68 kg, Height = 165 cm (1.65 m) Calculation: 68 ÷ (1.65)2 = 24.98
Pounds/inches	Formula: weight (lb) / [height (in)]2 x 703 Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703. Example: Weight = 150 lbs, Height = 5'5" (65") Calculation: [150 ÷ (65)2] x 703 = 24.96

Body Mass Index Table

To use the table, find the appropriate height in the left-hand column labeled Height. Move across to a given weight (in pounds).
The number at the top of the column is the BMI at that height and weight. Pounds have been rounded off.

	Normal						Overweight					Obese										Extreme Obesity
BMI	19	20	21	22	23	24	25	26	27	28	29	30	31	32	33	34	35	36	37	38	39	40	41	42	43	44	45	46	47	48	49	50	51	52	53	54
Height (inches)												Body Weight  (pounds)
58	91	96	100	105	110	115	119	124	129	134	138	143	148	153	158	162	167	172	177	181	186	191	196	201	205	210	215	220	224	229	234	239	244	248	253	258
59	94	99	104	109	114	119	124	128	133	138	143	148	153	158	163	168	173	178	183	188	193	198	203	208	212	217	222	227	232	237	242	247	252	257	262	267
60	97	102	107	112	118	123	128	133	138	143	148	153	158	163	168	174	179	184	189	194	199	204	209	215	220	225	230	235	240	245	250	255	261	266	271	276
61	100	106	111	116	122	127	132	137	143	148	153	158	164	169	174	180	185	190	195	201	206	211	217	222	227	232	238	243	248	254	259	264	269	275	280	285
62	104	109	115	120	126	131	136	142	147	153	158	164	169	175	180	186	191	196	202	207	213	218	224	229	235	240	246	251	256	262	267	273	278	284	289	295
63	107	113	118	124	130	135	141	146	152	158	163	169	175	180	186	191	197	203	208	214	220	225	231	237	242	248	254	259	265	270	278	282	287	293	299	304
64	110	116	122	128	134	140	145	151	157	163	169	174	180	186	192	197	204	209	215	221	227	232	238	244	250	256	262	267	273	279	285	291	296	302	308	314
65	114	120	126	132	138	144	150	156	162	168	174	180	186	192	198	204	210	216	222	228	234	240	246	252	258	264	270	276	282	288	294	300	306	312	318	324
66	118	124	130	136	142	148	155	161	167	173	179	186	192	198	204	210	216	223	229	235	241	247	253	260	266	272	278	284	291	297	303	309	315	322	328	334
67	121	127	134	140	146	153	159	166	172	178	185	191	198	204	211	217	223	230	236	242	249	255	261	268	274	280	287	293	299	306	312	319	325	331	338	344
68	125	131	138	144	151	158	164	171	177	184	190	197	203	210	216	223	230	236	243	249	256	262	269	276	282	289	295	302	308	315	322	328	335	341	348	354
69	128	135	142	149	155	162	169	176	182	189	196	203	209	216	223	230	236	243	250	257	263	270	277	284	291	297	304	311	318	324	331	338	345	351	358	365
70	132	139	146	153	160	167	174	181	188	195	202	209	216	222	229	236	243	250	257	264	271	278	285	292	299	306	313	320	327	334	341	348	355	362	369	376
71	136	143	150	157	165	172	179	186	193	200	208	215	222	229	236	243	250	257	265	272	279	286	293	301	308	315	322	329	338	343	351	358	365	372	379	386
72	140	147	154	162	169	177	184	191	199	206	213	221	228	235	242	250	258	265	272	279	287	294	302	309	316	324	331	338	346	353	361	368	375	383	390	397
73	144	151	159	166	174	182	189	197	204	212	219	227	235	242	250	257	265	272	280	288	295	302	310	318	325	333	340	348	355	363	371	378	386	393	401	408
74	148	155	163	171	179	186	194	202	210	218	225	233	241	249	256	264	272	280	287	295	303	311	319	326	334	342	350	358	365	373	381	389	396	404	412	420
75	152	160	168	176	184	192	200	208	216	224	232	240	248	256	264	272	279	287	295	303	311	319	327	335	343	351	359	367	375	383	391	399	407	415	423	431
76	156	164	172	180	189	197	205	213	221	230	238	246	254	263	271	279	287	295	304	312	320	328	336	344	353	361	369	377	385	394	402	410	418	426	435	443

Keep off the weight by exercising 3-5 days per week, (5 days for those who want to loose more weight) combined with a variety of healthy foods such as,

1. fruits
2. vegetables
3. whole grains
4. 8 glasses of water (please note that certain foods like melons, celery, tomatoes, etc have water in them)

*stay away from fast foods and fatty meats!