Posts categorized “Exercise”

How Do I Know How Much Weight to Lift?


Everyone is different, so we can’t suggest how much weight to lift the first time you use Vitogo. However, we do tell you how many repetitions you are supposed to do, which will help you determine the appropriate amount of weight to lift. Here’s how:

1) Each exercise in your daily program will tell you how many sets and repetitions to do (For example, 3 sets x milf porn 8 reps). The number of recommended repetitions is tailored to your goal.

2) Pick a weight that you think you can safely lift for the recommended number of repetitions (In this case, 8 times).

3) Using the built-in countdown timer, rest for the recommended period between sets.

4) If you are able to easily complete all (or more) of the recommended sets and reps, then you know that you need to increase your weight for next time. If you weren’t able to complete the recommended number of sets and reps, then you should decrease your weight for next time.

5) You should feel tired by the end of your last set. Be safe, but don’t make it too easy! To see a real benefit from strength training, you need to lift weight that is heavy enough to challenge you. For some exercises, like the bench press, it can be helpful to ask a friend or trainer at the gym to “spot” you. It’s the spotters’ job to help you if you are struggling to lift the weight and to keep you safe during a challenging lift.

6) Vitogo stores the number of repetitions and amount of weight that you do for each exercise, so, the next time you complete that exercise you will remember how much weight to lift.

Losing Weight and Keeping it Off!

Healthy Food

According to a New York Times article published yesterday, people who lose more than 10% of their bodyweight burn fewer calories for any given exercise than people who haven’t lost a lot of weight, which is a pretty big shift from conventional thinking that everyone is generally the same.

This means if  you’ve lost a lot of weight, to maintain your new lower weight, you need to consume fewer calories each day than other people who haven’t mobile porn lost a lot of weight. A realization that kind of sucks. Fortunately, the benefits of regular exercise are still realized, even if your weight loss goals aren’t.

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23 and 1/2 hours: What is the single best thing we can do for our health?

A Doctor-Professor answers the old question “What is the single best thing we can do for our health” in a completely new way.

Dr. Mike Evans is founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, an Associate Professor of Family Medicine and Public Health at the University of Toronto, and a staff physician at St. Michael’s Hospital.

No Excuses! Work Out with Minimal Equipment

Home Workout

The best way to achieve results – whether that’s gaining muscle, losing weight, toning, or building endurance – is through strength training.  Eventually, if you want to continue to see results, you’ll have to either get a gym membership or purchase some equipment for home.  However, for those of you who are just starting an exercise program and for those days when you can’t make it to they gym, here are some ways that you can get a good workout either without equipment or with minimal equipment.

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Change-Up Your Workout to Keep Improving – Avoiding Plateaus

Most of us are familiar with someone who started running and saw great results at first, but eventually kind of hit a wall and stopped seeing the results they had come to expect. Well, that wall is called a plateau, and is a major source of frustration for a lot of people, so lets dive into how to avoid hitting a plateau.

One of the most important thing to remember about exercising is that you need to change what you do periodically in order to continue to see improvements. That goes for all exercise activity. If you run every day at the same pace for the same distance your body will – after about a month or two – adapt to your activity and stop progressing, and can even regress. That’s why it’s critically important to change your workouts periodically. You can change your workout several different ways. The easiest way is to change the activity you do, so for cardio, you can ride a bike one day instead of running. If you want to continue running, you can switch for a few weeks to train for a different type of running, so train for speed or power, instead of training for distance. What’s important is that you change your activity significantly enough to shock your muscles into responding to the change, and continue to surprise your muscles with changes.


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