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How many calories will you burn during 1 hour of cardio

Here are some interesting fitness facts about how many calories you can burn in an hour doing the following:

Walking = 245
Bicycling = 420
Jogging = 490
Running = 560
Circuit Training = 565
Step Aerobics = 600
Kickboxing = 705

Now that you have some info, stay motivated and get to it. And dont forget to smile 

Why you should drink water

Why is it so important for you to drink water daily? Well it has many purposes. It regulates your body temperature, keeps all of the bodys cells functioning properly, removes toxins from the body via sweat or thru the kidneys, relieves fatigue, hangovers , and headaches, and speeds up your metabolism and promotes healthy skin.  How do you know if you are dehydrated and need more water? The easiest way to determine is by the color of your urine. If it is a dark yellow then you are dehydrated. The clearer it is the better. Your optimal color is a clear lemon yellow color.  Did you know that drinking 12-16 ounces of cool water right when you wake up, on an empty stomach can jump start your metabolism and boost fat loss? No? Well now you do.

How much water should you drink a day? The average male should drink 3 liters a day and the average woman should drink 2 liters a day. Now the more athletic you are the more you will need to consume. Men who workout and excercise vigorously will drink 1 to 1&1/2 gallons of water a day. Women who train just as hard will drink about a gallon a day. 
So put those sodas and juices down and drink water instead. So many more benefits to drinking water than anything else. 

Stretching

Never stretch when your body is cold!!!!!!!  Before you stretch you need to make sure that the body is warmed up.  Warming up by using a treadmill, elyptical, bike, stepper, etc for 5-10 minutes is preferred.  If you are a runner then a walk for 5 minutes then do a light jog for 5 minutes then do some light easy stretching.  When you stretch make sure that you hold your stretches for 15-30 seconds.  Why do you need to be warmed up before you stretch?  Ever heard of the rubber band analagy? Well imagine that your body is like a bunch of rubber bands.  If you get a rubber band and you put it in the freezer and then take it out and stretch it, what happens?  It snaps.  If you take a rubber band and heat it up in a microwave and then take it out and stretch it, what happens?  You can stretch it out even further.  So the best time to do you stretching is AFTER your workouts.  If you stretch when your body is still cold then you run the risk of straining or even tearing your muscles, ligaments, and tendons and that is not good. You can do some LIGHT stretching in between sets if you are working with the weights but then do the more intense stretching when you are done training.