Fitbit Charge 4 Fitness and Activity Tracker with Built-in GPS, Heart Rate, Sleep & Swim Tracking, Rosewood/Rosewood, One Size (S &L Bands Included)

About this item

• Use built-in GPS to see your pace and distance on screen during outdoor runs, rides, hikes and more and see a workout intensity map in the app that shows your heart rate changes along your route
• With Active Zone Minutes, feel a buzz when you reach your target heart rate zones during exercise, and celebrate when you earn extra minutes outside of exercise
• Get a 90-day free trial of the Fitbit Premium to help you stay active, sleep well and manage stress. Unlock it all in the Fitbit app. (The valid payment method required. Cancel before free trial ends to avoid subscription fees. Offer valid for new Premium users only)
• Use 24/7 heart rate to track resting heart rate & better measure calorie burn
• Play your favorite songs and playlists with Spotify app controls on your wrist. Also make secure purchases with Fitbit Pay and get called, text and smartphone app notifications
• Track workouts in real-time with 20+ goal-based exercise modes. It’s also swimproof and water resistant to 50Meters, so you can track swims, we're in the shower and more
• Multi-day battery lasts up to 7 days and up to 5 hours when using built-in GPS (varies with use & other factors)
• Track sleep stages & review your in-app Sleep Score for an easy way to see how well you slept

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Weight loss and its benefits

 

Some tips for weight loss and its benefits

People are gaining weight in today's life because of irregular lifestyle.  As a result, the incidence of diseases is increasing.  But don’t take the tension. In order to lose weight, we need to follow some simple tips. On the other hand, losing a weight is quite difficult task. But if you make up your mind, you will definitely lose weight.  We can lose weight if we exercise and eat on time every morning, besides important changes in our lifestyle will be very useful for weight loss.  Let's see those important tips-

1.      Weight loss will be followed by regular morning yoga and exercise.  Also, doing yoga daily reduces stress levels, extra body fat is reduced and the body gets refreshed.

2.      Exercise at least five days a week. This burns calories in the body and builds muscle. Also, if you like to dance and yoga both, then you can opt to dance with yoga.  If you like to do aerobic exercise, you can do it. Swimming is also a good option.

3.      The most important thing is weight training. Weight training increases muscles and increases your metabolic rate. Weight training burns calories in the body.

4.      If you are wondering how to get started, the easiest solution is to start walking every morning.  Go for half an hour at first and then slowly for an hour. Ride a bicycle sometimes.

5.      Benefits of exercising for one hour daily-

a.       Walking- burns 300 to 400 cal.

b.      Cycling – burns 600 to 700 cal.

c.       Swimming- burns 300 to 400 cal.

d.      Aerobic- burns 400 to 500 cal.

 

6.      Also, walking properly improves digestion and reduces the risk of heart disease. The mind benefits for concentration. And when you do this every day, you will start losing weight, but at the same time you will get control over diabetes, high blood pressure, and back pain.

7.      People in the age group of 8 to 18 should walk 8,000 to 10,000 steps.

8.      People between the ages of 19 and 40 walk 8,000 to 12,000 steps.

9.      People in their 50s walk 8,000 to 10,000 steps.

10.  People in their 60s walk 8,000 steps.

11.  Do some types of yoga every day and you will get results, e.g.-

a.       Surya Namaskar- It exercises the whole body and all the muscles work.

b.      Virbhadrasana- It strengthens the muscles of the back, arms and legs. This is best for those who sit and work.

c.       Bhujangasana- This asana expands the chest, improves blood circulation, and reduces stress.

d.      Dhanurasana- Improves digestion, reduces back and neck pain.  Stretching the abdominal muscles reduces abdominal fat.

             

e.    Trikonasana- This asana improves digestion, reduces excess belly fat, makes the muscles of the body flexible and also relieves back and neck pain.

12.  Eating habits cause you to gain weight.  If you always eat high calorie foods, you will gain weight.  Sweet, high salt, fried foods cause more calories to accumulate in the body.  So it means that more calories leads to weight gain.

 

13.  Healthy Habits-

a.       Drink plenty of water per day-

Drink plenty of water in your daily routine.  Water is very important for weight loss as for the body.  The more water you drink, the more toxins will be excreted from your body.  Drinking more water will keep your stomach full so you don't feel hungry and you don't want to eat anything so if you want to eat something except the right time to eat, drink plenty of water, and remember not to drink too much water as it can cause discomfort, Sodium balance can be upset.  Just make it a habit to drink at least a glass of water an hour.

 

b.      Have a healthy breakfast every morning.  Your lunch should be half of your morning breakfast and you dinner should be half of the lunch.

 

c.       Don't drink alcohol - Alcohol is also a fertilizer for weight gain. So if you are determined to lose weight, stop drinking. If you have no addiction, this is great and you can start dieting early.

 

 

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 What is fitness? And how to improve fitness.

                                    

Fitness is the ability of every person to function in their daily life and to improve this ability, 5 elements of fitness need to be improved. Also, any athlete needs to incorporate 5 elements of fitness into his / her workouts to enhance his / her rank in the sport of his / her choice.

1.cardiovascular endurance

The ability of the skeletal muscles associated with cardiac exercise to supply oxygen through the blood continuously without long-term fatigue. Aerobic exercises need to be done to improve this ability. Aerobic exercise is where oxygen is used to regenerate ATP . But those exercises are done for more than 3 to 4 minutes. For example - walking, running, swimming, cycling, skipping etc.

2.Muscular endurance

The skeletal muscle's ability to contract continuously at low intensity without long-term fatigue. Aerobic exercise needs to be done in a cross training manner to improve this ability. Cross training is an alternative to aerobic exercise or an exercise where the arms and legs move together. Muscular endurance is related to skeletal muscle, so skeletal muscle throughout the body needs to be cross-trained to increase endurance.

3.Musculoskeletal Strength

The ability of the skeletal muscle to exert maximum intensity against a given weight depends on the combined strength of the muscles, bones, tendons and ligaments. Weight training has to be done with a certain intensity to increase strength. Intensity should be such that muscle failure will come in 8 to 10 repetitions.

4.Flexibility

The ability of the body to move in its entire phase around each evening depends on the flexibility and elasticity of the muscle. 

Extensibility is the ability of a muscle to stretch to its entire length and elasticity is the ability of a stretched muscle to return to its original position. Stretching types like dynamic and static passive have to be included to improve flexibility. Of these, static passive stretching should always be done at the end of the exercise. Because the temperature of the muscle is increased in the end, the muscle can be stretched as much as possible and the chances of injury are very low. Also, the last stretch is remembered in the kinesthetic memory of the CNS. 

While doing weight training, do not do static passive stretching even if the temperature of the muscle is increased, as in this type the muscle has to be kept in a stable position for 12 to 15 seconds and therefore the CNS relaxes it to reduce the tension on the stretched muscle. This is called autogenic inhibition.

As the muscle relaxes, its ability to contract is temporarily reduced. This reduces the workload in the next set. This type of dynamic stretching should be done after cardio warm-up before weight training begins. In that case the stretched muscle does not have to be kept in a stable position. Therefore, it is not possible to relax the muscle and reduce the workload.

5. Ideal body composition

Ability to maintain the ideal proportion of lean body mass and adipose tissue in the body. Fat should be less than 15% of their total weight in men and less than 20% for women. The body needs the right amount of sports nutrition and rest along with exercise to stay ideal

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If you want to lose belly fat, do this. Here are 5 easy ways to lose belly fat.

Divide the meal 

If you eat once or twice a day, divide it and do it in 3 to 4 stages. Every time we eat small meals without eating, the stomach stays full and Obesity is reduced.

Warm water

 When you wake up in the morning, you should drink warm water on an empty stomach.  This reduces calories.  If you drink lemon juice and honey in that water, you will see good and quick results.

Morning Walking

Walking in the morning, exercising, running helps to reduce belly fat and improves digestion.

Yoga 

Doing yoga removes not only physical but also mental complaints.  Yoga is the best way to reduce stomach.

Dinner

Eating late at night increases belly fat, which is the main reason for fat gain.  Meals should be taken 2 hours before sleeping.  It is very good to do walk before going to sleep.

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