More than Just Lines on a Map: Best Practices for U.S Bike Routes
How to get rid of of Cellulite
1. My Special Edition
Weight Loss, Fitness, Bodybuilding, Health and Beauty
The Effective Plan to get rid of
The Effective Plan to get rid of
Your Cellulite -- Exercise
Your Cellulite Exercise
7 Effective
Workouts for
every age and
level of fitness
How Fit Are You?
Take the Fitness
Level Test
Learn how to
Learn how to
calculate your
calculate your
Maximum Heart
Maximum Heart
Rate range where
Rate range where
you start burning
you start burning
fat!
fat!
Are the vibration
platforms
effective to
reduce cellulite? How do I get rid
of my cellulite –
Your Essential Debra Stephenson
Equipment!
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4. HEALTH &BEAUTY
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How Fit Are You?
Take the Fitness Level Test
5. HEALTH &BEAUTY
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HOW FIT ARE YOU? PRACTICAL GUIDE TO MEASURE YOUR LEVEL OF
FITNESS by weightlossworld.co,uk
STRENGHT LEVEL 20-29 30-39 40-49
Hands under your Needs improvement < 14 reps <12 reps <10 reps
shoulder, legs behind
you, knees on the floor.
Good 15-20 13-19 11-14
Lower your body with
your back flat, then push
up. Do as many as you Excellent >21 >20 >15
can for 2 minutes.
FLEXIBILITY LEVEL 20-29 30-39 40-49
Test Thomas Flex: Lie in Needs improvement Extended leg above parallel
a bench with your knees to your hips
pulled up to your cheast
(a) Hold one knee with
Good Extended leg in parallel to
both hands as you
extend your other leg, your hips
relax your hip, and lower
as far as possible while Excellent Extended leg drop below
keeping the leg straight your hips
(b) Repeat on other side.
CARDIO (ENDURANCE) LEVEL 20-29 30-39 40-49
Walk (not jog) as fast as Needs improvement <39.4 <37.6 <35.8
you can for one mile,
record your time and
heart rate. Use the Good 39.5 - 43.8 37.7 - 42.3 35.9 - 39.5
formula below for your
score, this is an
estimation of your VO2 Excellent >43.9 >42.4 >39.6
max
Cardio Level= 132.8 - (0.1692 x weight in kg) - (0.3877x Age in years) - (3.2649xtime in min) -
(0.1565 x Heart Rate in beats per minute) - adapted from Dr Bushman's Fitness Guide
BALANCE LEVEL 20-29 30-39 40-49
The test of single leg Needs improvement If you touch your toes < 10
balance and touc. Test
times
each leg separaagtely. (a)
Lift your right arm (b)
Bend down to touch your
Good If you touch your toes
toes with your right hand,
keeping your back flat between 10 to 20 times
and your right leg and
left arm raised behind
you Repeat as many Excellent If you touch your toes >21
times as you can for 60 times or >60seconds.
seconds.
8. HEALTH &BEAUTY
HEALTH &BEAUTY
My
Lower Body toning Lower Body toning
Lower Body toning
Reduce cellulite on Tights
9. HEALTH &BEAUTY
HEALTH &BEAUTY
My
Working Out your heart rate zones:
60% - 70% MHR:
•Find your resting pulse (eg 60 pulse per minute)
•Work out your MHR by subtracting your age from 220 (eg 30 years old =
190)
•Subtracts your resting pulse from your MHR: (190 – 60)= 130
•60% of 130 + resting pulse = lower zone (eg 138)
•130 x 0.6 = 78 + 60 = 138
•70% of 130 = upper zone
•130 x 0.7 = 91 + 60 = 151
•To burn fat you to work at 60% - 70%
10. Shoping online
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You Essential Equipment
You don’t need to buy loads of fancy, expensive equipment, the good news is
there is really no need to splash out. Just make sure you have the basics:
A heart rate monitor: to measure
your heart rate and alerts you when
your heart is working at the best
rate for your sex. There is a zone
you are advised to stay within and
most monitors will beep if you start
working too hard or you are
coasting
(only in the UK)
Fit Power Vibration Plate
It is not an essential, but the advantage it works for all age
people who wants to improve circulation, reduce cellulite,
10min = 1 hour workout, cheaper than go to the gym and most
effective, it is worth the investment, and fun the vibration
produce laugh on some people!
(only in the UK)
Sport Water Bottle
It is terrible important to drink enough water when you start exercising,
both before and after your workout. Inadequately hydrated muscles
weaken and cramp more quickly!
A good pair of trainers: Choice and
prince range are mind-blowing. It is
important to remember that
technology and design have
created trainers that are best for
specific functions. The shoe should
have good cushioning on the sole
(only in the UK) and good support around the heel
and ankle.
11. Shoping online
Slendex
Fed Up Of Covering Up?
™
Use Slendex Anti-Cellulite Crackle Mouse
Slendex is made of natural and
proven ingredients:
•Pink pepper extract helps to
supplement burning of fats.
•Red algae extract results in a lipid
deplete and enhances
microcirculation.
•Microalgae extract reforms the skin
to become more firm and smooth.
100% natural. Formulated by a
leading British Pharmacist who
developed PepperMax-ALG
Proprietary Crackle Technique
Blend. Slendex has dual function
topical anti-cellulite mousse and
appetite suppressant.
“ Slendex is Amaizing”
SHIP WORLDWIDE
VIP CODE: 205377
12. Shoping online
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Ship
Worldwide! !
Worldwide
Shhip
S ip
Woolrdd
W r l wiwdde!
i e!
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