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I have been completely astonished at how well Phen24 has worked! I have tried many other diet pills, but none have controlled my appetite like this one.

In this day and age, weight loss has become something of an issue amongst the more developed countries around the world. With obesity and weight related illnesses multiplying rapidly, many new products have stormed the market claiming to be the next big thing. But do these products actually help you to lose weight?

Fat burners can be found all over the Internet, usually coming in the form of a pill. Its promise is to help you lose weight quickly and with minimal effort. We have heard it all before, magic pills, miracle drugs… No one is buying into any of that fake system anymore. So can these pills be trusted?

Article source : phen24 customer reviews.
In order to find out it is important to understand how fat burners work. Primarily, these pills work through stimulating the bodys metabolic rate, which is both a slow and delayed process among many people who struggle with weight loss.

Through increasing the bodies core temperature and hence its metabolic rate we are able to burn more calories.

In using natural fat burners we prevent an excess of calories within our system, an excess which if left unused will be stored as fat inside the body.

Amongst many products on the market, fat burners in particular can be found in abundance. Through countless reviews it is not hard to see that one of them stands head and shoulders above the rest. Phen24 comes out on top every time, so we decided to do a little research into it.

Do not consider fat burners as a magic pill to make you lose weight, they are designed to be a dietary aid, not a miracle drug. Using them will not cause the fat to melt away at your desk. However, when combined with a healthy diet and regular exercise, they dramatically improve the results, making weight loss 10x easier and more effective.

Phen24 Fat Burner

Phen24 is a widely recognised fat burning aid is currently the leader in the dietary aid market and is backed by a highly reputable company father to some other great dietary products and guides. It is also one of the few products which are composed purely from 100% natural ingredients.

Phen24 review articles can be found all over the Internet with the vast majority of users finding the fat burner helped drastically as a part of their regime to lose weight.

Phen24 is created using the highest quality ingredients in FDA pharmaceutical registered labs. This guarantees both the safety and effectiveness of the pill. This all natural fat burner will help you dramatically in shedding fat from your body.

Although through strict dieting and regular intense exercise fat can be burned off, you would be silly to not take Advantage of a scientific breakthrough dietary pill, such as Phen24.

This is the type of aid that thousands of people have been looking for, because lets face it; generating the motivation and willpower to get fit again is not an easy task. However, through the use of all natural fat burners, you will start to see the results a lot quicker than without.

Being the wrong weight can have drastic effects on your life in so many ways. The most obvious of which is the toll it takes on your confidence and self-esteem levels. Famous celebrities and ordinary people alike go through similar issues, chasing the next big secret to getting the perfect body. And when they finally get there, they become a completely new person, a person full of confidence, as if colour had just been added to their life.

It is a well-known fact that through losing weight, many people have persevered on to create not only perfect bodies, but the perfect life for both themselves and the people around them. They have spent years being unhappy with their body and their depressing situation. The problem is that it shows, and it takes its toll on even the most basic of lifes daily activities. It is well known that obesity can lead to depression, anxiety and just a general lack of confidence.

Phen24 works for both men and women helping you to drop jean sizes, dress sizes and finally start fitting into the clothes that you WANT to wear, instead of forcing yourself into a pair of trousers that are clearly too small. Once you see the first few pounds dropping off, you will not need any more motivation to carry on using natural products such as Phen24 to give you a boost. After using it for a while, along with a good dietary plan and exercise routine, the results will speak for themselves.

Phen24 will no longer look like an experimental pill to you, instead you will be grateful you came across it as it helps to sculpture the body you have always wanted.

Phen24 can be used by anyone above the age of 16, and no, you dont have to be obese or medically prescribed this pill to use it. In fact all you need to use Phen24 is the guts to turn your life around, and the determination to define a better body and hence a better life for yourself.

Phen24 customers come from all areas of life ranging from sportsmen, to bodybuilders, to retirees, to busy moms. And let’s not forget those who are carrying around a bunch of extra weight, you are not alone.

Obesity affects millions of people, and yet it can so easily be fixed, with a simple change of mind frame, a good diet, regular exercise and the assistance of good and effective fat burners such as Phen24.

This is the most powerful diet pill on the market, but it wont just work on its own, it will take the desire and persistence necessary to achieve any real success in life. It is time to make a promise to yourself and start moving forward, turn your life around with the help of Phen24 a high-quality pill, which has been designed purely to help you shed that extra fat and gain your confidence back.

Everyone needs a bit of weight loss motivation. It is the fuel that allows us to flip our lives around, without it any weight loss efforts would be in vain. Each and every one of us has a slightly different motivation to lose weight but usually, they fall into a few distinct categories.

In my opinion the most important part of weight loss motivation is to look at the flip side, it is all very well and good looking for weight loss motivation if you do it but it is much more productive to look at what would happen if you DIDN’T lose weight.

How would your life be affected? How would your confidence suffer? How many years will being unhealthy knock off your life? These are the questions that we don’t really want to ask ourselves but ones that are incredibly important. The amount of weight loss motivation you can harness by looking at the other side of your goals is usually enough to make you TAKE ACTION and start your weight loss campaign that little bit sooner.

Of course everyone has and needs a different kind of weight loss motivation and if you’re currently struggling to find yours then you’ll probably find it fits into one of the 3 categories below…

Appearance – Weight Loss Motivation

There are not too many of us that are completely comfortable with the way we look and therefore many weight loss campaigns are fuelled by the motivation to improve our appearance.

It might be that you’ve had the sudden shock of looking at yourself in the mirror and realizing that you don’t like what you see, it might be that you’re unable to truly enjoy your love life at your current weight or it might be something far more personal and complex.

The truth is, it doesn’t matter what your reasoning is to improve your appearance BUT if you find that your mind is constantly occupied by thoughts of your looks then you NEED to do something about it as these insecurities do not go away all by themselves…

Confidence – Weight Loss Motivation

Of course your appearance has a lot to do with your confidence but there are still plenty of people who are happy with their appearance and many levels but need some weight loss motivation so they can get their confidence back.

There is nothing worse than feeling like a shadow of your former self because you’ve lost your confidence and if losing a little bit of weight will be enough to bring it back then go out there and do it!

Fitness & Health – Weight Loss Motivation

There is often a point where you think to yourself that you’re not as fit and healthy as you used to be. You may be running out of breath a little earlier than you used to, if you’re in a sports team you may of noticed you can no longer perform at the level of others or you may constantly be feeling fatigued, tired and sweaty.

These are all signs that you’re health and fitness needs an improvement and losing a few pounds will certainly restore some of that energy you’ve lost.

If you want to live longer and enjoy a generally healthy lifestyle then channel this weight loss motivation into losing weight and you’ll feel a million times better for it…

The PhenQ is one of the best methods to lose the weight. By using the medicine, you can easily shed extra kilos that too very easily. Now to lose the weight you dont have to exercise for hours. The PhenQ Cypruscompanies offer such kind of pills that increase the body metabolic rate and hence enable the person to lose the weight. Article source : phenq results. The higher the body metabolism rate thinner will be the person.

The medicine can make you look more attractive and slim. The perfect personality will not only boost up your confidence personally but professionally also. Many times you would have been rejected for jobs without any reason but what if your obese personality was the reason for rejection. Everyone wants an employee that has a healthy mind and an attractive personality.

The PhenQ is an easiest and safest way to lose the weight. In this regard it is essential to note that with this, you neither have to change the eating habit nor have to punish by struggling on the treadmill for hours. They just have to click a button on their computers and the “PhenQ Cyprus” website will be in front of them. After this, the user has to take the medicine as prescribed and their dream figure will be all theirs.  The three basic modes of action of the PhenQ are that it increases the energy, decreases the appetite and increases the body metabolism rate. The medicine is efficient as well as without any side effect. Often people think that these medicines can leave many side effects in their body but it’s nothing like that with the PhenQ Cyprus as it is ephedrine free medicine. So this will give a beautiful body without any harmful side effects.

So order the product from the official PhenQ Cyprus company website and get the product on your doorstep with ease.

The symptoms of stress are numerous.

It’s only in recent years that the effects of stress have really come to light, and have now been acknowledged. You’ll hear much about work related stress in the media. Around 1.5% of the UK workforce suffer from stress caused or exacerbated by work!

But stress can be triggered in all walks of life, not just through the pressures of work. It could be our relationships, financial situation, health related, or dozens of other possibilities. Yet, no matter what the cause of stress, the affect it can have can be detrimental for all.

Symptoms of Stress

You’ll be amazed at the following list of symptoms. At least, I know I was! To really understand these, they are grouped into four main categories: behavioural symptoms, cognitive symptoms (the way we think), emotional symptoms, and physical symptoms.



Nail biting or fidgeting

Lack of concentration

Eating more/less

Worrying (often needlessly)

Alcohol and cigarette abuse

Negative thinking

Change in sleeping pattern





Nausea and dizziness

Short temper

Diarrhoea or constipation

Low mood or depression

Loss of libido

Feeling overwhelmed

Low immunity

The list above is far from exhaustive. Now that you can see how wide and varied the symptoms of stress are, you will be able to think of and recognise symptoms yourself. Dealing with Stress

There are always going to be stresses in your life, and in some circumstances a little stress even brings the best out of you.

But when it starts building up and becomes overwhelming, that’s when you have to take charge! This is when you employ your stress management techniques.

First of all, you have to recognise the symptoms of stress above. Know yourself and your limits. It’s not a sign of weakness. It’s actually a strength! Dealing with stress is actually a skill, and once you conquer it you (and the people around you) will be better off.

Think of it like this. You are much more productive and efficient when your are stress free. So recognising your limits will ensure you are at your best.

When things start getting on top of you, take some time out. Learn how to rest and relax. That doesn’t necessarily mean sitting in the dark with your eyes shut and having a snooze. Do the things that make you happy, which helps you put things in perspective. Family and friends are good for this, so go socialize!

Or why not try some stress management games? Not only are these great stress relievers, but are great fun too!

And if there’s too much going on at work, speak with your boss. I bet they would appreciate your honesty more than a missed deadline. You have a voice . . . use it! It’s good to talk.

And then, in keeping with this site, there’s physical exercise. Working on your overall fitness is a great way to raise your mood. It’s a fact that exercise releases feel-good endorphins which make you feel happier. So there’s no excuses. Get your gym shoes on and get moving!

There are many ways to combat stress. You just have to work out what’s good for you. After all, we are all different. Flick through the articles below and get some ideas.

Just walk inside a fitness store or browse through the offerings at Amazon or other websites selling exercise machines and you’ll see hundreds of different contraptions and inventions all claiming to give you the workout you need. Click Here For Stamina 1300 Magnetic Resistance Upright Bike Despite these myriad of choices available, exercise bikes still come out as one of the top fitness machines people buy for use at their own homes. These exercise bikes come either as a semi-reclining recumbent bike or an upright bike that can simulate the feel of riding a real on-road bicycle. There are many good upright exercise bikes to choose from and the Stamina 1300 Magnetic Resistance Upright Bike is definitely one that you should give special attention to.

Product Description

If you want a low-impact cardiovascular workout without damaging your joints and muscles, then the Stamina 1300 Magnetic Resistance Upright Bike should be included in your priority list. This machine is an upright stationary bicycle that features a unique and ultra-quiet magnetic resistance system that can help you increase your metabolism and burn fat more efficiently. By simply adjusting the tension dial, users can increase or decrease the intensity of their workout routines. The machine also has an on-board display that can let you monitor your exercise performance so you can adjust your routines according to your convenience. It is a comfortable, easy to use, and highly efficient alternative to keep fit and healthy – and you can do so at the comforts of your own homes.

Stamina 1300 Magnetic Resistance Upright Bike Features

The Stamina 1300 Magnetic Resistance Upright Bike measures 35 inches in length, 22.63 inches in width, and 48.5 inches in height and would require a workout area of at least 4 x 5 feet. You can easily roll the machine to any part of the house for storage. The machine features leveling stabilizer caps for better balance allowing users of up to 250 pounds in weight to use the machine. To make it more comfortable, the vinyl-wrapped seat is well padded and oversized giving users multiple seat positions. The Stamina 1300 features a smooth magnetic resistance system which you can vary through an 8-step adjustable tension controller. The large monitor enables users to keep track of their exercise performance operation including distance, length of time travelled, speed and the amount of calories burned.


This small and compact exercise equipment is a great addition to your home fitness center and many users with positive reviews about the Stamina 1300 Magnetic Resistance Upright Bike will definitely agree with you. The equipment is easy to assemble and many of these users like the sturdy built of the machine which can withstand the wear and tear of everyday use while keeping quiet all the time. Aside from this, the machine is also lightweight allowing you to move the equipment anywhere in your home or easily stow it away when not in use. You can even watch the TV or read a book while working out with this machine. On top of that, the machine has a sleek and elegant design which comes in neutral colors that would blend well with any home environment.


There are many positive reviews about the Stamina 1300 Magnetic Resistance Upright Bike but there are also some users who did find some flaws or something that they don’t like about the machine. Among these issues include problems with the LED display that would easily stop functioning while in use. Others find the seat cushion not comfortable after it has been in use for a while and would recommend that the seat cushions be changed to something like a gel seat pad that would provide even more comfort to users. The machine is also not designed for small people as the arm rests and the pedals are fixed and cannot be adjusted to accommodate the height of shorter people.


There are a few minor hassles and inconvenience that some users reported about the Stamina 1300 Magnetic Resistance Upright Bike but in overall the machine can be a great fitness equipment that can give you great cardio exercises in your own homes. For a price that is significantly less than the other exercise machines in its class, getting all the features described earlier from a single machine is definitely worth it.

If you need to lose a stone, then your best chance of success is to make sure that you are consistently in daily calorie deficit.

This means that each day you must ensure that you burn off more calories than you consume through your food, so that your body has to eat in to your fat reserves to make up the difference. If you can do this, day after day, then you will slowly chip away at your fat until you reach your ideal weight.

But how do you ensure that you are in daily calorie deficit?

The 3 methods of calorie deficit if you need to lose a stone in weight

The most obvious choice if you need to lose weight is to cut your calorie consumption. That is, reduce you calorie intake to lose weight.

In 1 pound of human fat there is about 3500 calories of energy, so all you need is to cut your calorie intake 500 calories below what your body requires to sustain itself and you will lose 1 pound of fat per week.

Let me give you an example. Women require 2000 calories per day, and men slightly higher at 2500 calories. So if you consume 500 calories below these levels, every day, then you will lose 1 pound per week.

The easiest way to cut calories is to eliminate junk food, including high calorie fizzy drinks (liquid calories like these will kill off any dieting effort). Then reduce you starchy food intake, such as pizzas, bread, pasta, rice, potatoes. These tend to be high in calories, so you want to cut back on these.

Most of the time these simple rules are enough to ensure your calorie consumption is less that your body’s daily requirement.

The next method to increase calorie deficit is simple to be more active. This has actually been research a great deal in recent years and has been given a snazzy name. NEAT, of non-exercise activity thermogenesis.

It basically means that if you simply get off your butt and move around you will burn off a load of extra calories, contributing significantly to you daily calorie deficit. As an example, think about all the hours you spend on the phone each week of month. Instead of sitting down during these cosy chats, stand up and move around the room. You will burn up to 3 times the amount of calories than when you are sitting down!

Or try getting off the bus a stop or two earlier on your way to and from work. And take the stairs instead of the elevator. There are many ways like these where you can burn off extra calories.

And finally there is good old fashioned exercise. If you can incorporate exercise in to your lifestyle on a regular basis then you will reach your ideal weight so much faster.

A brisk hour’s walk can burn around 400 calories. (It is around 100 calories per mile of walking.) Think how quickly you can reach your goal if you were to do this 3 of 4 times a week.

But there is nothing stopping you building up to more strenuous exercise. The harder you can exercise the greater will be your calorie deficit, and the greater the calorie deficit the quicker the weight loss.

See how to burn 1000 calories every training session to really accelerate your weight loss. If you need to lose a stone in weight, then employ the methods above to increase your calorie deficit and you will reach your ideal weight in quick time.

The best way to lose weight is to put your body in to calorie deficit. This means that you should be burning of more calories, consistently on a day to day basis, than you consume through your food.

When you are in calorie deficit, your body will eat in to your fat stores to make up the calorie difference. And this is the key to weight loss. One way to deficit, and probably the easiest way, is to cut calories to lose weight.

How to cut calories to lose weight

The first, and hardest thing to do, is to cut out your junk calories. That means clear out your cupboards and stop buying foods like chocolate, cakes, sweets, and fizzy drinks.

These foods will simply kill off any dieting effort your make. You just won’t lose weight if you keep eating them. If you simply can’t eliminate them whilst in the weight loss phase of your diet, then at least save them for the occasional treat. Maybe save them for key milestones as an incentive, such as every time you lose half a stone, for example.

The next thing you should do is reduce your starchy food intake, from foods such as bread, pasta, rice, pizza, and potatoes. You don’t have to cut them out like your junk calories, as they are a good source of energy to fuel your body, but you should reduce them. Starchy foods like these tend to be high in calories. If you don’t burn off these excess calories they will be converted in to fats and subsequently stored under your skin and surrounding your organs.

So reduce your portion size and frequency that you eat them.

How many calories should you cut to lose weight?

In every pound of fat under your skin there is 3500 calories of energy. So this means that when your calorie deficit reaches 3500 calories you will lose a pound of fat!

If you spread these 3500 calories over a week, then you need a daily calorie deficit of 500 calories to lose 1 pound every week.

It really is that simple. Control your calorie intake to lose weight, ensure a calorie deficit, and you will reach your ideal bodyweight.

Other ways to calorie deficit

Cutting calories is not the only way to deficit. There are two other methods at your disposal.

First off, you can simply be more active. It actually has a fancy name. Non-exercise activity thermogenesis, or NEAT for short.

It basically means that if you simply get off your butt and move around you can burn a load more calories! Walk around the round whilst chatting on your mobile (after all, your mobile is mobile). Take the stairs instead of the elevator. Walk to your local shops instead of driving. There are many ways to burn off extra calories

And last but not least there is good old exercise. If you want to lose weight quickly, then you should really add exercise to your routine as it will boost you calorie deficit massively. And the greater the deficit the quicker the weight loss.

See how to burn 1000 calories every training session to maximise your weight loss. Whether you want to lose a pound, lose a stone, or even 5 stone, this will really speed up the weight loss process.

Health related fitness means more to you than just throwing on your running shoes and pounding the roads to get fitter. It is actually your ability to cope with the stresses and strains of everyday life, to ward off injuries and illnesses and to recover or cope when they do occur. Sure, aerobic fitness should form part of your overall fitness regime, but it is not the sole component to your health and general wellbeing. That’s because there are several components to health related fitness, and they all work together in unison. Neglecting any one of them will likely cause you some amount of grief sooner or later. So what are these various components?

The 4 Main Components of Health Related Fitness

The four components are your aerobic capacity (or VO2 Max), strength, flexibility, and body composition, and we’ll discuss each of these below. Your aerobic capacity, or VO2 Max, is your body’s ability to utilise oxygen during exercise. By incorporating aerobic training into your health and fitness routine you’ll be able to take part in submaximal intensity exercise such as running and swimming, etc. And for all the other activities you do throughout the day you will find these easier to cope with. To improve your aerobic capacity, you’ll have to get your gear on and do some exercise! It must involve your whole body and last for at least 20 minutes, though 30 minutes or 40 minutes would be better. Even more if you want to. Also, for a long term physiological change you will have to exercise like this at least twice per week, continually.

Strength is an often neglected component of health related fitness, probably because people don’t think of strength as being an integral part of their health and fitness. And because many people don’t like the idea of going to the gym. The good news is that you can perform strength exercises from your own home, without the need for a gym membership. That’s the beauty of home fitness! A great one is circuit training. Basically your strength is your ability to apply some force against a resistance.

For example, if you’re a runner or cyclist, then strong leg muscles are necessary to perform your specific sport and to avoid injury. And there are many different types of leg exercises you can perform, even at home. There are difference types of strength, but for health related fitness it is strength endurance that is most useful. That is your ability to continue working for prolonged periods of time. Flexibility is another component of health related fitness often over looked. It refers to the range of movement around a particular joint. If you have poor flexibility it is because the soft tissues around the joint (tendons, ligaments, muscles) are too tight.

There are different types of stretching, some better and safer than others for different reasons. You should make sure you incorporate these into your fitness regime to help avoid injury. The longer you can remain injury free, the more you can work on your other components without any problems. Take a look at these stretching exercises for more on this. Body composition is the final of the 4 components. This refers to your ratio of lean body mass to body fat. These body fat percentage guidelines should give you an indication of what is a healthy range. But as a quick guide, men should have a body fat range between 10% and 25% dependent on their age, and women between 12% and 25%. More than this can lean to obvious health problems.

Health Related Fitness and Your General and Mental Wellbeing

There has been much research in recent years into the link between exercise and your mood. Basically, there is strong evidence that exercise raises your mood, and can even help with depression. When you exercise your body releases natural endorphins, which are your body’s feel good chemicals. So by performing regular exercise you will naturally feel better about everything and will have a more positive outlook on things. What more of an incentive do you need? And as far as your general wellbeing is concerned, taking a direct interest and taking charge of your health and fitness will have incredible benefits. You’ll decrease your risk of contracting certain diseases and illnesses, include heart disease, strokes, and some cancers. You’ll boost your immune system. You’ll recover quicker from minor ailments and injuries. You’ll feel better and look better. Your confidence and self-esteem will balloon! And so on…

Health and Fitness Questions and Answers

There’s no doubt that you have some questions regarding a healthy, fitter lifestyle, otherwise you wouldn’t be here! If so, ask your questions in the fitness forum, and you will soon have a great answer. You can ask any question you like regarding the components of health related fitness discussed above, or any question at all regarding health and fitness for that matter.

You probably know that calorie deficit is the only way to lose your excess weight. Fad diets just don’t work, and often make you heavier than when you started.

So controlling your calorie intake to lose weight is your best chance of success, to help you achieve your ideal bodyweight.

One way to calorie deficit, and arguable the easiest, is to cut your calories. But what are the best calories to cut to lose weight? If you are like me, and enjoy a wide range of foods, what are the best foods to eliminate or alter in you diet?

Finding the best calories to cut to lose weight

Whether you want to lose a few pounds, lose a stone, or even five stone, follow these simple rules and you will reach your ideal weight.

First of all you should cut out your junk food calories. Unfortunately, this means foods like chocolate, cake, sweets, and fizzy drinks. If you are still in the weight loss phase of your diet, then these types of foods will simply kill off your efforts.

If you really can eliminate them completely, at least save them for the very occasional treat. Use them as key milestone treats, such as every time you lose half a stone. This way they can act as an incentive.

Next you should reduce your intake of starchy foods, such as potatoes, breads, pizza, pasta, and rice. You don’t have to cut them out completely, just reduce them by eating small portions and eating them less frequently.

Starchy foods like these listed are high in calories, and any of those excess calories which you do not burn off will be converted in to fat. Exactly what you don’t want.

Finally you should cut out or reduce your high fat foods. So if you eat a lot of fried food, it’s got to go. Or at least severely reduce them. Go for the leaner option. This goes for all meats and dairy products. Take the leaner cuts and skinny versions.

Other ways to increase calorie deficit

Cutting calories to lose weight is only one way of creating a calorie deficit. Another way is simple to be more active. It sounds silly, but a lot of research has been carried out on this subject, and has even been given a special geeky name: non-exercise activity thermogenesis, or NEAT for short.

It basically refers to all the extra calories you can burn simply by getting off your butt and moving around, without specifically exercising. There are countless opportunities each day to increase your calorie expenditure.

Instead of sitting whilst chatting on the phone, stand up and pace the room. Take the stairs instead of the elevator. Walk to the local shops. You get the idea.

And then there is good old fashioned exercise! If you want to lose weight quickly, then you really should be adding exercise to your routine, as it will boost your calorie deficit massively. And remember, the greater your calorie deficit the quicker the weight loss.

See how to burn 1000 calories every training session to increase your deficit and speed up the weight loss process.

There will likely become a point when you want to perform some aerobic fitness tests to see how far your aerobic fitness has progressed. You want to make sure all your aerobic exercise is paying off, and that you aren’t wasting your time, right?

I believe progression in your aerobic exercise routines is essential for your motivation to exercise, and vice versa. As without motivation, you won’t get anywhere. No motivation, no exercise!

So monitoring your progression with fitness tests is a great way to help you achieve your ultimate fitness goals.

Take a look at the following aerobic fitness tests and see how they can help you monitor the efficiency of your aerobic exercise routines.

Types of Aerobic Fitness Tests

The first fitness test I like to use is the Cooper 12 minute run. After a thorough warm up, the cooper run is basically an all out run that last for 12 minutes. Simple.

The theory is, the fitter you are, the more distance you will be able to cover in 12 minutes! So record your distance as accurately as you can, say to 100 meters. Do this using your bike, or even your car if you follow a road route.

The only downside to this test is that it requires quite a bit of skill to get it right, and will probably take two or three goes before you get accustomed to it. It’s far too easy on your first go to either run too hard at the beginning, leaving yourself burnt out and crawling for the last few minutes, or to go too easy so there’s loads left in you at the end of the run.

But once you get the hang of it, the cooper 12 minute run is a really good aerobic fitness test, and a great way to assess whether your aerobic exercise routines are paying dividends. The next fitness test is the Bleep test. This one is easier to perform than the cooper 12 minute run, but just as tough. It builds up slowly to an all out maximum effort.

The basic procedure is a shuttle run between 20 meter markers, with each shutter run performed in time with a pre-recorded bleep (hence the name bleep test!).

These bleeps get progressively faster, so that you run progressively faster. Once the beeps are going too fast for you to run in time, then the test is over. The fitter you are, the more shutter runs you will be able to perform. Like the cooper 12 minute run, the bleep test is another great fitness test.

A third awesome method of tracking your fitness is to keep a simple exercise journal or diary. Every workout you perform, whether it is a 5 mile run or 30 minutes circuit training, write it down! Jot down how much you do or how fast you perform it and also how you felt. After a few weeks, you will be able to see the difference. If after several weeks you find your times for running 5 miles is coming down, then you know you’re getting fitter. If not, then maybe it’s time to change your aerobic fitness routines around to give your body a bit of a shock.

Using Aerobic Fitness Tests To Monitor Health Related Fitness

Building your aerobic capacity (or VO2 Max) takes time. It doesn’t happen overnight. So you don’t want to be performing your fitness tests every few days. In fact, it’s best to perform your tests every month or six weeks. That way, you’ll get a good idea as to the efficiency of your aerobic exercise routines.

Keeping your exercise varied stops your body from getting used to the stress (good aerobic stress). You’ll find that with varied exercise, you’ll progress much quicker, and avoid those annoying, niggling injuries that could put you back several weeks, or more.

So take a look at the list of aerobic activities to see how you can add some variation to your aerobic exercise. You can also sift through the free workout plans and adapt these to your interests or use them as is.

You’ve probably also heard much about the benefits of interval training to increase your aerobic capacity. These are high intensity workouts and are simply fantastic. See the HIIT workout article to read more about these. You’ll find that by adding this type of training to your workout routines will have dramatic effects on your fitness test results.