Top 10 Steps to Lower Risk of Heart Disease

Test Your Abdominal Strength

Realistic testing can serve as a great motivational tool when progress is noted.

Test used for physical fitness and conditioning programs need to tested on these three aspects:-

1.Does the test in fact test the intended muscle and function.
2.Will the test grade improve as muscle function improves
3.Is the test bio-mechanically safe.

A method typically used to test abdominal strength involves repeated curl ups (sit ups) and straight leg lifts till the women tires. Improvement in strength is noted as the number of repetition increases.

Analysis of abdominal strength through sit-ups or curl ups:

To isolate the abdominal muscles as trunk flexors, you are required to curl your trunk.

Do not arch your back. If back is allowed to arch, it indicates a sit-up is without abdominal muscles.

Do not go beyond clearing the thorax from the floor. For once the thorax clears the floor, the rest of the motion is hip flexion.

Place the hip and knee in partially flexed position to allow the pelvis to rotate posterior as abdominal contract.

The position of arms and hand will vary the resistance and thus the difficulty of the activity. The easiest position is with hands alongside the trunk, next in difficulty is with hands across the chest, the most  difficult is with hands behind the head.

Do not use momentum while performing sit ups and by throwing the arms or jerking the trunk when curling up.

Count the number of sit ups you are able to perform at a stretch and check out your abdominal strength.

 

Tools For WF Members Only

Heart Rate Calculator

Your training heart rate zone is a critical element in exercise. Taking your pulse and figuring your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working.

Metabolic Index

WF in its pursuit to help its members monitor their progress while on the fitness program bring you the most advanced fitness tool, The Metabolic Index, a true indicator of healthy fatloss predicting that when you're losing weight you're close to maintaining or even increasing lean body mass.

Fat Calculator

Fats provide energy and are used for growth and repair of tissues. They are found in olives, nuts, cheese, meat, fish, poultry, butter, oils, avocado, and mayonnaise. Saturated fats are less healthy than polyunsaturated and monounsaturated fats.