Interact With Fitness

Do you want to loose weight?

If you are aged between 10 to 14 years then follow the steps below:

1. Everyday running, 5 minutes at your average speed. Everyday add 30 seconds  to the running and after one week you would have 8.5 minutes running daily. Now aim at distance. Run 400 meters everyday. Add 50 meters everyday. If you feel comfortable then you could also add 60-100 meters everyday. Start from any distance mark (100 m, 200 m etc.). Reach to the mark of 1 KM/ day, by following this method of run and increase.

(NOTE: IF YOU ARE A DAILY ROUTINE RUNNER THEN YOU COULD ALSO INCREASE DISTANCE AND TIME MARKS.)

2. After running:

(a) 10 short jumps on toes. Increase 1 jump everyday. If you feel comfortable then you can increase 2 jumps everyday.

(b) 10 high jumps on toes. Increase 1 jump everyday. If you feel comfortable then you can increase 2 jumps everyday.

(c) 10 jumping jacks. Increase 1 jump every day.

Recommended to do exercises given below. Before running and After running.

(NOTE: YOU MUST NOT GO BEYOND 20 JUMPS OR IF YOU ARE NOT SO MUCH COMFORTABLE THEN MAX ARE 15, JUMPS EACH TYPE.)

(Recommended for children who are very fat and want be in shape, everyone should do it, but the fat guys need to strictly follow, not more nor less. Further updates would be provided to you.) 

EAT HEALTHY

Your health is in your hand. You could only manage your health by a proper diet. It doesn't mean you should leave eating, proper diet means to eat healthy food more and more and avoid eating unhealthy, fried food. We doesn't really know that this type of food gives us taste but the bad effects of this would be seen after 5 to 10 years, sometimes the effect is shown early. The person who is having this fried food once a month does not really need to worry much but if he is not doing some exercise or running to loose fat from body, then it is really a thing to worry about. Friends the future is based on our health, if you became rich but you are still very much prone to diseases that you can not even walk out of home, then there is no mean of money.

You are healthy by weight! Do you want to be a good runner?

If you are aged between 10 to 14 years then follow the steps below:

1.  Planks 

Prop yourself up on your elbows with your feet slightly apart. Make sure your body is aligned, your abdominal muscles are tight, and shoulders are directly above the elbows and down and back, not hunched up. Hold this position for 12 seconds. Increase 3 seconds each day.(Max should be 45 seconds.)

2. Lower-Body Russian Twist

Lie on your back with your upper legs perpendicular to the floor and your knees bent 90-degrees. Without changing the bend in your hips or knees, lower your legs to the left side of your body while keeping your shoulders in contact with the floor. Lift them back to the starting position, and repeat to the right side of your body. Repeat this exercise 6 times each side. Each day increase 1 repetition each side.(Max. repetition should be 15)

3. Squats

Start in standing position with feet wide apart as shoulders. Now stretch your arms out or keep it on your head. Now bend by knees taking your hip backward. Take care that your knees should not come ahead your toes. Bend until your thighs are parallel to ground and for doing this move your hip backwards while bending. Do 5 squats daily and increase 1 per day. (Max. squats should be 15)