What is 4everfitness.co.uk? 4everfitness.co.uk an interactive Health & Fitness site run by a group of like minded professionals aimed at providing you with the information and resources you need to get fit from the comfort of your own home. Get Fit, Feel Good, Lose Inches. Are you fed up paying for a gym you don’t go to! Or maybe you’ve had enough of your instructor because he’s not helping you achieve your goals, instead they are only interested in your money. Well we're here to help. 4everfitness is a team of fitness professionals, who have put together a site with free helpful information to get you to your health and fitness goals. This site gives you exercise advice, training routines, diet plans & coming soon we will be introducing online classes that you can do at home or at work. There will also be an online personal training. Feel free to email with your views or questions. What Is Fitness? Fitness is not just how you look it is also how you feel physically and mentality. 4everfitness.co.uk will give you knowledge on how to make those changes and make a new you: Detail A healthly mind and body is what everybody wants, many people find they do not have time to make steps towards this. How many of you pay for a gym membership that you don’t use or fitness equipment that is just for hanging your clothes on. Your body is an investment for life, 30 minutes a day 3 to 4 times a week can help you get value out of that investment. You can plan your working day, so block out an hour in the day for you. There are online exercises and routes that can help. Look at what you eat, do you always eat on the run or just pop a ready meal in the microwave. We all know what to eat and when to eat. The most common two things we do, is to eat late at night after 8pm or miss meals. It’s easy to control your eating by planning your day like you do at work or a night out. It will take you about an hour a week to do this. If you need help with what to eat, have a look at the diet plans and see if we can help. Fitness is a combination of muscular performance, body composition, in addition to cardiovascular fitness. Of these components, cardiovascular fitness is perhaps the most important because it reflects the body's ability to use oxygen to release energy. Improving your cardiovascular fitness increases your supply of oxygen and energy, and can lead to prolonged endurance and optimum performance. By conditioning your cardiovascular system, you can also decrease your risk of heart disease, stroke, high blood pressure, and other life-threatening diseases. Detail Since the heart is a muscle, it can become bigger and stronger through exercise that progressively increases the body's demand for oxygen. This type of exercise is called 'aerobic' which basically translates to 'with oxygen.' Aerobic exercise involves steady, continuous motion of the large muscles which places a large and continuous energy demand on the heart. Aerobic activities - walking, running, swimming, cycling, etc. - should be intensive enough to raise and sustain your heartbeat to a target heart range of THR (60 - 80% of its maximum capacity) for at least 20 - 30 minutes. For optimum benefits, you should exercise aerobically within your THR for at least 20 - 30 minutes a minimum of 3 times a week. Aim for the low range of your THR when you first begin your aerobic fitness plan. Gradually work up to the higher range, as you become more physically fit. Remember, though, if you are a smoker, suffer from a chronic medical condition or have a personal or family history of heart disease, check with your health care professional before starting any exercise program. Where exercises are set based it is advised that you keep all of your repetitions high - around 15 to 20 per set and higher. Lean muscle is achieved through a combination of nutritional control and training. A key indicator is body fat which you should be aiming to reduce to 12-15% for ideal definition. The information below should give you a sound overview on this: Toning & Definition Toning and definition of the body, in particular the chest, abs and biceps is a popular goal. This is achieved by reducing body fat and stimulating the muscle tissue. Toning and definition can also be enhanced aesthetically through tanning and general skin care. Lean Muscle Percentage Lean muscle percentage can be calculated (equation coming soon) and is an ideal method monitoring your lean muscle. Body Fat Body fat is the most popular method of determining overall body condition. Ideally for optimum health, fitness and aesthetics you should be aiming for 12-15% body fat although competitive body builders often aim for 4-8%. There are several methods of measuring body fat including Bioelectrical Impedance, Skinfold Measurements, Hydrostatic Weighing Tanks and Infrared Interactance. Because you are training at home we shall be looking at skinfold measurements which you can gauge roughly by pinching areas of your body. We will be publishing an equation soon.