Sit on floor, legs straight out in front, feet together, backs of knees touching the floor.

Very
slowly reach forward from the waist as far as is comfortable, clasping the calves, and keeping the spine and neck long.
Hold for 10 seconds. Repeat 3 times.

14) WAISTLINE FIRMER

To tone and strengthen inside and outside thighs, back and abdomen.

a. From legs together position, slowly raise top leg as far as you
can. Hold for count of 5, then slowly lower. Repeat 5 times.

b. Keeping legs together, slowly raise them. Hold for count of 5

then slowly lower. Repeat 5 times. Turn over and repeat both movements, 5 times each.

15) INNER THIGH STRETCH

To stretch out the groin area.

Sit with the soles of your feet together and as close to you as is comfortable. Keep your back
straight. Hold your ankles and press your knees downwards. Hold for 10 seconds then release. Repeat 3 times.

16) LOWER BACK STRETCH

To stretch out the lower back, and inside and back of thighs.
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Myth 1

Fact
Myth 2
Fact
Myth 3
Fact
Myth 4
Fact
Myth 5
Fact
Myth 6
Fact
Myth 7
Fact
Myth 8
Fact
Myth 9
Fact
Myth 10
Fact
 The Fitness Do's & Don'ts

Do's
Don'ts

DO Start Off Moderately

Work your way into a routine. Going
overboard after a long respite from
exercise may result in injury, or at least
disappointment. Your workout shouldn't
do either, so build up from a moderate
beginning.

DON'T Over-Exercise
For maximum benefit at minimum injury
risk, the body needs to rest and recover.
At least a 24-hour rest after heavy
muscle strain is advised. Stagger
workouts between heavy and light
strain. For example, you can alternate a
weight training routine with biking.

DO Warm Up and Cool Down

A low-impact warm-up before any
exercise is essential. It warms the
muscles, makes them more limber and
easier to stretch, which results in a
better workout. It also helps to prevent
injury.

DON'T Push an Injury

Listen to your body. If you feel pain,
stop. Muscle and joint pain can mean
many things pushing a small hurt can
lead to big problems later on. If pain
persists more than a few days, see a
doctor.

DO Stretch
Flexibility is one of the most important
factors of fitness. Stretching before,
during and after a workout will result in
better performance, good posture, fewer
injuries, and overall better fitness.

DON'T Get Bored

Don't get bored with your workout. New
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Why Walking is Good ?

1. The Best Exercise

Man has been walking for at least three million years. He has been jogging for 30. Fitness walking is a good exercise
recommended by exercise physiologists, biomechanical experts, cardiologists, chest experts, obesity experts and stress
experts, among others.

Walking has always been a major form of transportation for Man, but only recently have the health and mental benefits of
fitness walking become apparent. Today there are many walking clubs in all over world, plus dozens of exercise physiology
labs and programs studying the beneficial effects of walking.

2. It's Easy, Simple and Safe

Fitness walking is suitable for just about everybody. And it's a totally natural activity which can be enjoyed by all the
family-from the youngest to the oldest, even those recovering from illness. it can be done almost anywhere, at any time,
and it requires no special skills. Using the Walkplan and Walkfit programs, anyone can soon build up a regular routine
which will keep them fit and healthy for the rest of their lives. it can also be done from your front-door. It's not necessary
to go anywhere first in order to do it. Just go outside whether you live in the town or country, and enjoy it. If you live in a
dense urban area, then find a park or and open space to walk in. And whereas biomechanical studies show that your feet
pound the ground with 3-4 times your body weight when jogging, and 4-5 times your body weight when performing dance
aerobics, your feet strike the ground with only 1-1.5 times your body weight when fitness walking, making it the safest
exercise around.

3. It's Inexpensive

All you need is a pair of comfortable, well-cushioned walking shoes that offer good heel and arch support. No need for
expensive designer fashion wear; no need for specialist sports gear; no need for expensive sports club fees. Fitness
walking is cheap-so all the family can afford to participate in it.

4. It's Aerobic

Fitness walking gives you all the aerobic fitness benefits of jogging, cycling, swimming, rowing and dance aerobics but
without the injuries or the 'burn-out'. As a moderate, rhythmic exercise, it is the easiest exercise of them all. You will find
it easy to increase your total oxygen consumption, and therefore your aerobic capacity, and so benefit with long-term
fitness and cardiovascular health.

5. It Make You Slim

 90
70
60
30
2

110
90
75
24
2.5

130
105
90
20
3

155
120
105
17
3.5

175
140
120
15
4

200
160
135
13
4.5

220
175
145
12
5

The WALKFIT programme gradually increases your walking time from 20 to 45 minutes a day. It is important to increase