Four Tips to Start Your Exercise Program

Often, the hardest step to take is the first one. Follow these 4 simple ideas to get you started on the road to fitness.

For the beginner, getting to the gym is the hardest part. Most of the time you just don't want to go and when you do, you don't know where to start! There are a million other things you could be doing with that time for work, for the kids, or just to relax. The thought of losing 20 or more pounds can really be overwhelming and that is why most people don't even try. You really just have to buckle down and determine to better yourself so make use of these helpful hints:

Make it Easy: The biggest reason most people don't get to the gym is inconvenience. This can easily be solved by joining a gym close to your house or work so it's not out of your way to get there. That will eliminate probably half of your excuses, which are only making you your own worst enemy.

Get a Partner: Hiring a trainer is awesome, but you don’t have to train with Jillian Michaels to see results. Even a workout partner will do. If you need motivation, team up with someone who can help you.

Make it a Habit: Make your gym time a part of your routine and go every day you say you will. They say it takes 21 days to make a habit, be it good or bad. This is simply you forcing yourself to create good habits. Exercise offers so many benefits for your health that you can't afford to put it off any longer.

Educate Yourself:Invest in magazines, fitness websites, or fitness tv shows to learn more about healthy eating, exercise, and the human body. The more you know, the more you will be able to stick to the plan because you’ll know why.

In order to get somewhere, you have to start. The weight loss may not be fast, but it will be rewarding. Take it one day at a time and eventually you will reap the benefits of hard work, and remember - the most effective piece of equipment you use on your fitness journey is a positive attitude.

Taking Steps to Lose Your Weight With a Walking Workout

If you would like to lose a little weight and generally get into better shape, like many of us would, then it is very simple. You must consume fewer calories by eating and drinking than you expend as a result of physical exercise. Do this consistently over a period of time and you will be certain to lose weight. There is no big secret, no wonder drug and no miracle health supplement involved.

Basically, if you want to lose weight, then you need to eat and drink less (diet), burn more calories (exercise) – or both. In fact, the best solution is very definitely to do both simultaneously. Taking regular exercise will increase your metabolic rate – the rate at which you burn calories. As long as you exercise on a regular basis then you will burn calories at a greater rate when you’re not exercising, for example sitting watching the TV, typing on your computer or even sleeping.

Of course, the very thought of exercising can be off-putting for many people – but there’s no reason to avoid exercise, it needn’t involve getting all hot, sweaty and out of breath. One of the very best exercises that you can do is walking, something which the large majority of us do every single day. You just need to walk a little more often and a little further and you will soon reap the rewards – and there are numerous benefits available to anyone who walks on a regular basis.

The recommendation of many health and fitness professionals is that we should try to walk 10,000 steps a day. That equates to a distance of between four and a half and five miles for the average person. It sounds like a long way – but you may be pleasantly surprised at how easy it is to achieve. Remember, that 10,000 steps is the total distance, it includes the normal walking that you do every day anyway. You aren’t starting from scratch.

Leave the car at home and walk to work – or get off the bus a couple of stops early and finish the last part of your journey on foot. If you do decide to take the car then just park it in a faraway corner of the parking lot so that you need to walk further. Take the stairs instead of the lift. Take a fifteen minute walk at lunch time. It all adds up.

Other than a comfortable pair of shoes, no special equipment is required to start a walking exercise program. However, you might find it useful to invest in a pedometer – especially if your walking is broken up into short sessions throughout your day. It will help you to keep track of your progress and to stay motivated.

If you are able to fit longer walks into your day then you might also want to think about getting an mp3 player if you don’t already have one. The miles and the time will pass much faster when you’re walking along listening to your favorite tunes.

Source:

http://news.netstrife.com/taking-steps-to-lose-weight-with-a-walking-workout/417/

NCRPO chief supervises officers’ fitness exams

The chief of the National Capital Region Police Office (NCRPO) Monday said he will personally supervise the conduct of the 2010 First Semester Graded Physical Fitness (GPFT) of all Police Commissioned Officers assigned in Metro Manila.

NCRPO chief Roberto Rosales said he wanted to personally supervise the GPFT to emphasize his resolve to ensure that every NCRPO police is physically fit to keep up with the rigors of police work.

He explained that the GPFT is composed of sets of physical exercise like pull-ups, sit-ups, push-ups, 100-meter dash and road run (1, 2, or 3 kilometer run, depending on the age of the performer) which were established to provide minimum standards on the amount of physical activities that a policeman must pass to be considered fit and able for active police work.

The NCRPO chief explained that the activities included in the GPFT approximate some of the strenuous circumstances a policeman would face on a daily basis such as running after a fleeing felon, pounding an eight-hour patrol beat, conducting reconnaissance in rugged terrains, or taking part in quelling a mob during a Civil Disturbance Management (CDM) operation.

Rosales said that all Police Commissioned Officers or those with rank from Police Inspector to Police Senior Superintendent will take the GPFT at Camp Bagong Diwa in Bicutan, Taguig City starting Tuesday and will last up to June 2, 2010.

He said the rest of the Police Non-Commissioned Officers will take the test in their respective police Districts and came out with a directive that teams of GPFT facilitators will be sent from another Police district to supervise the performance of every policeman so as to avoid familiarity with the supervisors and remove speculations that some are lax in implementing the set standard.

It was learned that during the last 2009 second semester GPFT in NCRPO, from the total personnel strength of 15,010 policemen, 13,022 (86.76%) had undertaken the test and from those who took the exam, 12,668 (97.3%) passed while 218 (1.67%) failed.

For more information please visit:
http://www.mb.com.ph/articles/258837/ncrpo-chief-supervises-officers-fitness-exams