Fit

What is fitness? Many people ask me this question. I will reply, "What do you think?". Most of their answers are; people who are fat are not fit; can't climb up the staircase, not fit; people who are lazy and slow, not fit!

The answers above are in layman's term. Here is my better answer after consultation with doctors. Well, fitness is based on BMI. You can access your health risks using this simple tool. BMI (Body Mass Index) is a method of checking your body weight-to determine whether you may be at risk for health problems associated with excess weight or underweight as well.

BMI =            Weight (kg)          

                   Height (m) × Height (m)         

BMI	You are
Less than 18.5	Underweight
18.5 – 22.9	Ideal weight
23 – 24.9	Overweight

Underweight	Overweight
Health risk:	Health Risk:
v  Low in vitality	v  Coronary Heart Disease
v  Not much in Energy	v  Stroke
v  Low immune system	v  Diabetes
v  Weak; protein deficiency leads to muscle wasting.	v  Cancer
Exercise & Diet:	Exercise & Diet:
ü  Increase balance diet	ü  Control diet
ü  Weightlifting ·         3 to 4 times per week ·         1 hour per session	ü  Cardio workout (jogging, cycling, swimming) ·         3 to 4 times per week ·         1 hour per session
ü  Sleeping hours ·          8 hours of sleep daily	ü  Sleeping hours ·         8 hours of sleep daily
ü  Reduce stress level	ü  Reduce stress level

Want to be fit, set your goal to reach ‘Ideal Weight’ for life.



The Chin-up/Pull-up Exercise

This is my favourite exercise of all the strength training exercises. We call it the Chin-up or Pull up Bar. In US, the high ranking military will test you with this exercise other than push ups. In World War 2, the military will hire you as commando if you can do 7 times/reps perfect chin-up. If you cannot do 7, you are rejected from joining the Commando Academy.

People frequently do this exercise with the intention of strengthening muscles such as the latissimus dorsi and biceps, which extend the shoulder and flex the elbow, respectively.
It is a form of pull-up in which the range of motion is established in relation to a person's chin. Lat muscles; which you can look at the famous Bruce Lee front stand; something like butterfly just below his upper back. Bicep muscles; the well known upper arm strength. Before you begin your exercise with this bar, you really need to thoroughly warm-up your body as well as stretching. For beginner, i can expect he/she can do only one rep or just partial rep. As you can see this is the hardest exercise for beginner. So, don't give up. You will need months of training to improve on this exercise.

For Lats; you can use wide grip, palm facing outward. For Biceps; you can use wide or narrow grip, palm facing inward( upper-hand grip).