CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recommended
heart rates for fat burning, maximum fat
burning, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
at the bottom of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers above
your age. The three numbers are your “training zone.”
The lowest number is the recommended heart rate for
fat burning; the middle number is the recommended
heart rate for maximum fat burning; the highest number
is the recommended heart rate for aerobic exercise.
Burning Fat
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for energy.
Only after the first few minutes of exercise does
your body begin to use stored fat calories for energy.
If your goal is to burn fat, adjust the intensity of your
exercise until your heart rate is near the lowest number
in your training zone as you exercise. For maximum
fat burning, adjust the intensity of your exercise
until your heart rate is near the middle number in your
training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular system,
your exercise must be “aerobic.” Aerobic exercise
is activity that requires large amounts of oxygen
for prolonged periods of time. This increases the
demand on the heart to pump blood to the muscles,
and on the lungs to oxygenate the blood. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in preparation
for exercise.
Training zone exercise, consisting of 20 to 30 minutes
of exercising with your heart rate in your training
zone. (During the first few weeks of your exercise program,
do not keep your heart rate in your training
zone for longer than 20 minutes.)
A cool-down, with 5 to 10 minutes of stretching. This
will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three workouts
each week, with at least one day of rest between
workouts. After a few months of regular exercise, you
may complete up to five workouts each week, if
desired. Remember, the key to success is make exercise
a regular and enjoyable part of your everyday life.
WARNING: Before beginning
this or any exercise program, consult your
physician. This is especially important for
persons over the age of 35 or persons with
pre-existing health problems.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determining
heart rate trends in general.

Smutný rap o nenaplnenej láske...

Moje slniecko sedi v okne,
Pozera na mna ako vonku moknem,
Smeje sa mi rovno do oci,
Lutost so mnou nema a mna to zaskoci.
Ja som ten ten co ju miluje,
Ja som ten co len pre nu zije,
Ja som ten a srdce ma boli,
Moje slniecko vraza mi donho koly.
Chrapac ma boli, no chcem to dostat zo seba von,
Inak vo mne setko navrie budem ako slon.
Nehladam arche mojim zmyslom je Stanka,
kasle na mna som ako vykradnuta banka,
moj sejf je poskodeny mojim sejfom je srdce,
lubil som ju lubim ju teraz si mozem akurat cmulat palce.
Ja ju milujem a aj milovat budem,
Nech sa deje co sa deje tak to navzdy bude.

Môj rap z nudy...

Ja som ten co mal malo,
Ja som ten co ho ratovalo,
Ja som ten co dal vela, bral malo,
Ja som ten co robil ked vy ste len pera honili,
Ja som ten co nikdy nerobi omyly,
Slzy koli mne ludia neronili,
Skvrny na dusi si zmyli.
Som jedina ista istota,
Volaj ma dusevna cistota,
Pri mne nestoji robota,
Neni som zajebany kus kokota.
Ja som ten co tu davno stal,
Ten co sa s picami od mala hral,
Nikdy nefetoval, neojebaval a nevyzieral, ja som tu stale stal.
Nebal nelutoval.
Nelutoval, nelutujem nic z mojho zivota,
Na buzerantov robim komplot a,
Neni som sam, my sme ako garda, nas sef je vajda.
Je to ono a tak to ma byt,
Buzerantom ukazujem svoju holu rit,
Tak to ma byt, neskusam sa do ich koze vzit,
Byt buzerantom to radsej prestanem nadobro pit, tak nech zacnu naplno zit.
Ja im nebranim v tom, tak nech sa netrepu do riti,
My sme kokoti prepiti, vyziti,no nejsme buzeranti tak nebud ani ty.Ked ces byt nas.

Rap pre naj holku pod slniečkom...

Aron, je moja kamoska,
A nesmrdi jej lava ponozka,
Nesmrdi jej, lebo si ju perie,
Bratu vis jak sa hovori, len svina setko berie,
Berie, zerie a na ostatnych ludi serie,
Tak to je a ty to vis bratu, tak ocuvaj.
Tak to je a tak to budem tak to ostane,
Kym kazdy kokot pochopi ze tak sa dalej neda ne.
Kym srdiecko ludi boliet prestane,
Kym sa silnejsi slabsieho stale zastane.
Ja lubim Aron a tak to stale bude
A nech si kazdy kokot svoj osud kuje.
Ja uz svoj osud specateny mam,
Stastie mam, Aron mam a setko co mam jej dam.


Aron, slzy nikdy neron,
Ayele,srdce nemas bolave.
T?????e, a tak to navzdy ostane.
Ja nestojim teraz pred vami ako babo zasrane.
DMX a DMR,
To su cool chalani, to mi ver,
Aron je vsak pri nich ako okrasny ker,
Aron je kraska a ja som ten zver.
Ja som ten co lubi ju a lubit navzdy chce,
Lebo neni ja som chalan co proste lubit prestane.
Som ten isty chalan v noci ci vo dne,
A nemusim hladat sposob ako vam to povedat vhodne,
Kazdy to o mne vie a ja to hodnotim kladne.
Sande, predomnou kazdy na zadok spadne,
Jing-jang, primerny zivot sa mi paci,
Som s nim spokojny a nejsom z neho v pici.

Rap o tom ako som stretol nečakane svoju naj kamošku...

Ja som ten co prisiel, vosiel, vysiel a odisiel,
Lebo ja som stal na stole ked vy ste boli dole,
Plodili myslienky chore s urovnou sli stale dole.
Aron som ja stretol v Optime, prekvapenie to bolo bodaj by nie,
Soknuty som ostal to je ocividne, zatvaril som sa tak ako babo nevinne.
Pusu na jej licka zabudol som dat, neusmial sa, nedal ruku,vytratil som sa jak smrad,
Zdalo by sa ze ju snad ani nemam rad a pritom ju z celeho srdiecka milujem =)
Myslim na nu casto, povedat sa da ze stale,
Myslim na nu casto stale neustale.
Myslim na nu casto to nikdy neustane,
Myslim na nu casto a nikdy neprestanem.
Aha aha Aron v mojom srdci,
Aha aha Aron to je pocit,
Aha aha pocit vyssieho blaha
vzacnejsi pre mna ako pre prazakov praha.

Rap o mojom názore na spoločnosť...

Som ten co dava goly,
ten co ho srdce boli
Som ten co dava body
Som ten co stavia schody
ten co ma na rap vlohy
co mu nesmrdia nohy
ten co meni polohy
ten co v hip hope ozil.
Ako na tom svete,
Ako to vy viete,
Ze prezijete,
Ked sa medzi sebou jebete.
Proti vlastnej krvy idete,
A jebete, na to ci je to proti tete,
No viete, ze to chcete.
To je to zle, to je to na tom svete strasne,
Je to medzi nami ako myslienky prasne,
No vazne,
Neviem co budeme dalej robit,
Musime sa vsetci vzchopit a pochopit jedno,
Ze neni sme tu pre jebacky ale zivot si uzit, ne len rozbit sa na sracky.

Rap pre Aron...

Stojim tu ako skala, co tu davno stala,
A povstala, moja zloba a vam to ukazala,
Svoju pravu tvar vam dala, vam to nandala.
Povazujte si ma hoc aj za toho vandala,
Vy kokoti, co vam snobskost vase srdcia vzala,
Na zem pred vami ziadna mudrost nepadala,
Na kolena neklakala, co sa vasa dusa zapredala.
A povedala ze ste kokoti.
Rapujem tu o tom aky je zivot,
Rapujem tu o tom ako zradza ma vlast,
Rapujem tu o tom ako chuti mi chlast,
Rapujem tu o tom zase od rana a zas.
Pocuva ma kazda pipka kazdy fas,
Rapujem, myslim pritom na Aron zas a zas,
Je to super kamoska, super holka,
Ma sexy zadok, cool srdiecko, je lepsia nez zurka.
Ked na mna zmurka, som v siedmom nebi, myslienky jak burka,
No byt priemernym, jin-jang, nebyt slabym jak snurka – to chcem a viem ze to dostanem, TO CHCEM!