Cardio Exercise – Significant Things You Should be Aware of

walking-runingOur heart has been with us from the time we were formed in our mother’s womb. It has pumped blood ever since that time and continues to do so until today. For those who are blessed to have a longer lifespan, their heart continues to pump faithfully, delivering gallons upon gallons of blood from the heart to the other areas of the body. An amazing organ, the heart continues to pump blood even when we are asleep. When our heart succumbs to heart disease, it greatly reduces its capacity to efficiently carry out its functions. As a result, circulation is impeded and malfunctions such as infarctions and cardiac arrest occurs. Needless to say, when you’re not lucky, your heart could cease to beat right then and there and that would be the end of you.

To keep your heart healthy, you need to work it out through cardiovascular exercises. These workouts make your heart muscles work harder, keeping you from heart disease. How exactly does cardio exercise work towards keeping your heart healthy? Walking, running, biking, swimming, dance aerobics and stair stepper exercises are cardiovascular workouts that are characterized by sustained arm and leg movements. This kind of activity makes your heart and lungs work harder than they normally would when you are not doing anything. When done on a regular basis, your heart and lungs are strengthened, blood circulation is improved and weight loss is achieved. High blood pressure and bad cholesterol levels are lowered with cardiovascular exercises done on most days of the week.

For cardio workouts to work their desired effect, a target heart rate must be sustained during the duration of the activity. At the very least, you need to achieve a target heart rate which is 50 percent of your maximum heart rate. At the most, you can get a target heart rate of 80 percent of your maximum heart rate. To get your maximum heart rate, simply subtract your age from 220. Thus, if you are 30 years old, your maximum heart rate is 190 beats per minute. Your target heart rate is between 95 and 152 beats per minute. If this is a bit complicated for you, you can simply buy a heart rate monitor, a simple device that you can wear during your cardio workouts. The wrist watch display allows you to check if you have reached your target heart rate without the hassle of feeling your pulse and doing it manually. A general guide in performing cardiovascular workouts is to do moderately-intense cardio exercises anywhere from 30 to 60 minutes on most days of the week.

When you are just starting out on your cardio program, go slow and easy. Choose a low-impact activity like walking so you allow your system to adapt. As you get more used to the intensity of the exercise, you can do moderate and then more vigorous cardiovascular exercises. Before you begin any cardio workout, always make sure that you get clearance from your doctor. This is particularly important if you have a history of heart and lung disease. Also, if you are obese, be sure to check with your doctor to determine how much exercise you can do per session.

Lose Weight Fast – 5 Essential Tips to Lose Weight Fast

loseweightWeight loss does not have to be difficult. With a few tricks up your sleeve, you can lose weight fast in no time. Today we are going to take a look at how you can lose weight fast with these 5 essential tips that I have compiled just for you. Follow these tips and your weight loss goals will not elude you anymore.

So here are the 5 easy yet essential fat loss secrets:

1) Never skip breakfast

You may think that skipping the morning bowl of cereal may be a great way to cut down your calories intake. Thats not true. Breakfast is the most important meal of the day. Well I guess many of you heard this before. But still, there are many people skip breakfast because to them breakfast is too time-consuming.

Research shows that breakfast plays an important role in managing your weight, boost your productivity and lower your risk of certain diseases like diabetes. Research also shows that people who eat breakfast tend to maintain their body weight better. So start eating breakfast today. A great example of breakfast is oatmeal. Oatmeal is full of fibers. It will make your stomach more filling and keeps you from feeling hungry quickly.

2) Drink Lots of Water

Drinking adequate amount of water can help you to lose weight fast because it helps your digestion and speeds up your metabolism. You should drink a minimum of  of your body weight in ounces of water each day meaning if your body weight is 300lbs, you should drink 150 ounces of water a day if you really want to see the results fast.

3) Eat healthy diet

To lose weight fast, you have to eat healthy. Your body weight depends on what you eat. It is like a mirror. What you eat will be reflect to your body weight. If you want to have a healthier and slimmer body, then you should eat healthier. Eat foods that are high in fiber and protein and low in carbohydrates. You should also read through product labels before you consume the food just to make sure that you did not take in too much calories that your body couldnt handle it.

4) Say NO to white foods

Do not eat anything that is white like bread, pasta, crackers, most cereals, flour based products, white potatoes, white rice, and some pasteurized dairy and cheese. Other healthy foods like cauliflower, chicken, turkey, fish, white pork are all exceptions to this rule.

5) Exercise Regularly

Exercise regularly can help you to lose weight fast. You do not need to do too intense and exhausting workouts. Do some workouts that are simpler yet effective like yoga, Pilates, aerobics or even a simple brisk walk. Do try some cardio and weight training workouts sometimes because these exercises can help raise your metabolism. Muscle burns more calories than fat. So the more muscle you have, the more calories you will burn.

So there you go the 5 essential tips to lose weight fast. Apply these tips for the next few weeks and you will be seeing some amazing results in no time.

Fooled by Cardio Here’s the better way…

Most of my clients haven’t done aerobics in years, but they still burn fat and get lean.

Long, slow to moderate intensity cardio training, which is what you see most people still doing in the gym, is not really the best way to shed fat.

Interval training, which is periods of short hard exercise followed by short periods of recovery, works better for fat loss, according to both Canadian and Australian researchers (plus hundreds of advanced trainers throughout the world).

An interval might last 30 seconds to 60 seconds, and it would be hard work, harder than normal cardio. Each work interval is followed by 30 to 90 seconds of very easy pace. So if you’re running on a treadmill you might run at 7 mph for your work interval and then go all the way down to 3 mph for a walk for your rest.

That’s what we use instead of slow cardio. All it takes is 20 minutes of interval training to get better results than 40 or 60 minutes of slow cardio.

Now the research and experience is showing that the intervals not only as effective, but it’s even more effective in most cases. And also you’re doing fewer repetitions. So, you know, every time you run we’ll count that as repetitions, so if you run for 60 minutes you’re looking at maybe 3,000, 4,000 repetitions in a slow cardio workout where you’re doing probably one-third of that or even one-fifth of that in interval workout.

And that leads to less overuse injuries and that’s one of the big problems with long slow cardio is that a lot of people end up in the physiotherapy office getting some type of therapy for their overuse injuries. Runners are in there all the time getting their injuries looked after.

So, we’re trying to cut back on the volume of work, cutting back on the quantity and focusing on the quality. And like I said, we started off just by doing it to save time and now we’re also finding out that we’re actually getting more results.

Pick from a big variety of interval methods. It doesn’t just have to be running on a treadmill. Clients have started to incorporate a lot of jump rope intervals, which jump rope can be very intense, so I think that’s a great, you know, just think of ways that you can make things fun and things that you may enjoy doing.

You might not enjoy running, so find something that you do enjoy doing like jump roping or maybe getting on a stationary bike, but do it, make it real intense for a shorter period of time, then back up that intensity and do a interval type workout and I think you’re going to have fun doing it.

To me it’s more fun than walking for an hour on a treadmill and you’re going to get more benefit out of it and it’s going to take a less amount of time. Less amount of workout time, better results, and more fun.

You’re looking at probably at least a dozen different ways you can do interval training. Sports are intervals. And again that’s more fun.

You can also do biking or rowing. There’s all types of traditional cardio machine that can be used.

Exercises to lose belly fat 3 workouts you can do from home

Exercises to lose belly fat don’t have to be high impact aerobics or cardio activities. Although many think that in order to lose belly fat you need to job 15 miles a week, and do 50 sit-ups a day it’s the not the fact. I want to introduce you to 3 workouts you can do at home for free, or with very little financial investment, and gain all the fat loss benefits that come with high intensity exercising.

1.)Pilates: I think a very overlooked exercise to lose belly fat is pilates. Why? Because it doesn’t appear to be very high impact. It seems more like stretching then getting in a good work out. To anyone who thinks that, I can only presume you’ve never spent time doing a pilates workout.

The easiest way to get started with pilates is to purchase a low cost mat and a dvd workout from a local sports store, or even some book stores are carrying them now. There are services online that offer pilates workouts, how ever I haven’t had a lot of luck with trying to workout with a video on my laptop. The dvd’s have worked best for me.

2.)Yoga: I’m sure some people are thinking the same thing about yoga as pilates. It’s not high impact, it’s relaxing and almost like meditating isn’t it? Again I say that those of you who don’t think yoga qualifies under the exercises to lose belly fat category hasn’t spent much time doing it.

Yes yoga is somewhat relaxing, and in it’s native country used as meditation. How ever the stretching and movements associated with yoga are intense. Especially when you’re first starting out, you won’t believe the workout 20-30 minutes of yoga a day can give you.

Similar to pilates there’s a low cost startup here, purchase a mat, and possibly a set of yoga bricks (if you shop around you might be able to find a beginners kit with a dvd, mat and bricks in one). Instructional dvds are

best, as you can watch them then imitate them. Because yoga is becoming a trendy thing in most urban centers classes are becoming quite expensive, so I’d suggest starting on your own first.

3.) Walking: That’s right good old fashioned walking. How ever there are a couple of points I’ll stress about walking. First don’t just go for a neighborly walk. Go out with the intention of walking at a pace where

you’re breathing heavy enough that it’s difficult to carry on a conversation. This won’t be the same speed for everyone so don’t feel bad if a friend, spouse, or partner walks a bit quicker then you do. We should work up to a faster speed.

The second thing is Make sure you walk far enough. Try to walk for 30 minutes a day. In order to ensure your losing belly fat as a benefit of your walking you need to get the heart pumping and your cardiovascular system going that much.

The cost associated with walking is none, well of course a good pair of running sneakers should be worn. How ever the space to walk is free so walk as much and as often as you want and can.

change which days you do what, and keep it up. Combine these exercises with a focused and balanced diet aimed at weight loss and things will start to happen sooner then you might think.