People often neglect their feet not realising they have to carry you around your whole life. As we age we begin to see the effects our lifestyle has had on our bodies and in particular the feet , they are very often cramped in shoes, trainers and never been exercised and massaged as they deserve. here are some little
Stand on the first step to your house, toes on the edge of the step then lower your heels below the step hold for a count of 3. raise your heels and stretch on to your tip toes, this stretches the foot in both diections directions and doesnt doesn’t cost you anything
How fit are you? We all want to be fit and healthy, whether we are small, short, tall or large framed.
It helps greatly to know a little about ourselves before we start exercising especially on the inside. For years we have relied on doctors to tell us if we are healthy on the inside, but with a little know how and new technologies we are able to see for ourselves improvements to our cardiovascular system, our muscle mass and our overall endurance capabilities.
There are three basic levels of exercise : anything below 50% does little to nothing to improving our bodies
1. 65/75% effort gives us fat-burning level of exertion – if you are more than 15kg/ 33lbs over your ideal weight, then the fat burning level of exercise is all you need for at least six weeks(longer if you have more weight to lose)
2. 75/85% of effort gives us aerobic level of exertion – this level of exercise begins the heart and lung strength, gives you more endurance so the exercise can last longer and your pulse rate is higher.
3. 85/100% of effort gives us anaerobic level of exertion – at this level of exertion we will be pushing everything, heart , lungs muscles, mind to complete in a given time or achieve a certain level for example (running non stop for half an hour at 8 miles per hour, depending on age of course).
To get information on our heart and lungs before and while we exercise we use a calculation called (CPR) constant pulse rate, this helps determine how fit we are before you begin and after exercising, it will help us see our progress as the weeks pass by.
whilst sitting down and relaxing we have what we call a resting heart rate, you can check yours by placing your middle two fingers over the inside of your wrist and counting the number of pulses in sixty seconds, you can set the stopwatch on your smart phone for 1 minute.
In superfit athletes like Lewis Hamilton his resting heart rate is about 45 beats per minute, where as Joe average is between 60-85 beats per minute, again depending on age.
Why, is knowing your pulse rate at any point during exercise important.
A : it tells you how hard you are working, whether your doing enough or not . Getting a sweat on is fine but if you don’t know what level of exercise you are doing ,you could end up not achieving your goal
In general terms there is a maximum pulse rate per minute in relation to your age. This is achieved by using a laid down formula advised by sports advisors, doctors and therapists it is 220 – your age = so if you are 50, it is 220 -50= 170 is you maximum heart rate.
For example a 55 year old would be : 220 – 55 = 165 we use this information for knowing the maximum pulse rate for anyone of that age, however, when we exercise our body operates at one of three levels depending on the amount of effort we put in.
Technogyms chart shows us the levels, I’m showing just two age groups to give an idea of how fit you are now
ALWAYS REMEMBER : Fitness is achieved over time ,if ever you feel light headed ,dizzy or just not right stop exercising immediately lie on the floor with your feet raised above your head , I.e put your feet up against a wall or on a chair for a few minutes if symptoms persist call your nearest family member or doctor.
NIFTIFIFTI EXERCISE, FITNESS & HEALTH 
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