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.

The Top 10 Ways to Relax

The body follows what the mind conceives. The condition of the mind often affects how the body performs, which explains why people who are stressed often suffer from accelerated aging and health problems. There are techniques that can help avoid or at least minimize stress. Follow these top 10 ways to relax and give your mind and body a good break.

1. Learn to breathe.

Breathing comes unconsciously, which sometimes encourages us to take it for granted. Several times a day, when you feel stress coming on or you feel tired and unenthusiastic, do a few deep breathing exercises. Here’s how:

Sit or stand with your spine straight and stretched slightly. Then slowly take a breath at a slow count of 3 and exhale just as slowly. Allow your lungs to expand as you take in the air and empty it as you breathe out. If it helps to close your eyes, then do so. Fresh oxygen helps enliven your blood and the slow breathing encourages you to sit or stand still for a moment.

2. Stretch.

Another way to relax is slow stretching. Whether you’re standing or seated, always keep your spine straight and allow both of your arms to dangle loosely at your side. Feet should be flat on the floor and relaxed.

Slowly raise your arms high, as if you’re reaching for the ceiling and slowly raise yourself on the ball of your feet. Follow the movement of your hands with your eyes so that your head can tilt back. Hold this position for a count of 10 and then slowly bring down your arms.

3. Increase your physical activities.

Or at least get yourself one if you haven’t got any up until now. Contrary to what other people think, exercising actually helps you relax afterwards. It cleanses your body of toxins by inducing sweat, increases your blood flow and the flow of oxygen to the brain and it works up your muscles.

Start slowly and gradually build up until you are able to maintain a regular schedule.

4. Watch your diet.

What you eat affects your mood. Another great way to relax is to maintain a diet that is rich in nutrients, such as antioxidants, folate and omega-3 fatty acids. Eat more fruits and vegetables and when you’re thirsty, grab a bottle of water and keep away from sodas and flavored drinks.

5. Get enough sound sleep.

Sleep is about quality and not just quantity but in times of stress, it’s best to get as much sleep as you can. About 6 to 8 hours should get you the rest you need.

Getting enough sleep is an excellent way to relax. It allows your body to regroup and recover and it eases your mind of other concerns.

6. Use music.

If music works for you, use it. Stick to soft tunes and don’t whip out that Metallica CD just yet. Rock music tends to use heavy bass lines, hard percussions and strong lyrics. If you want to relax, turn to soft and easy listening and save those faster tunes for some other time.

7. Turn away from the modern trappings of your life.

Pilates – The Potential To Fix Your Body

akickboxingFocusing on the well-being of the mind is just as important as maintaining the health of your body. The human body and mind should be regarded as a unitary whole that provide the necessary energy and strength allowing people to carry out their daily routines. And in the same manner as you practice sports for gaining muscle mass, lose unwanted pounds and stay in shape, you can do the same for your mind, learning how to enter a relaxed shape and get rid of stress and pain.

Pilates is the most famous and popular practice when it comes to using certain techniques that allow you to gain control over your body and mind at the same time, releasing negative energies and learning how to relax and detach yourself from stress and pain. With the professional training in Pilates Leeds provides, you will be able to master your mind and to control your body to get rid of back pains, sore joints and abdominal aches.

Also, you will be taught how to enter a deeply relaxing state by letting all the negative energy go away and achieve awareness of your bodily strengths and weaknesses. Creating a strong core has many advantages because, while it allows the release of your back pain or abdominal aches, it also helps you gain coordination skills and achieve balance in your day-to-day life.

Another efficient method of strengthening your core and improving your balance is definitely kickboxing. The advantages of developing a strong core are not only aesthetic, but this has a lot to do with releasing the pain from your lower back, abdomen and joints. With a professional kickboxing Leeds trainer, youll be able to master in a short while the specific techniques that will help you get rid of stress, pain and negative energies.

An efficient personal training Leeds program will include all these techniques that aim at helping you regain balance and control over your mind and body. These two entities should be regarded as a unitary whole in order to achieve the balance and control youve seem to lost a long time ago. You cannot obtain a healthy and great-looking body without focusing on the heath and balance of your mind, and thinking of them as a whole will help you achieve the goals you aim at.

Therefore, if you want to get rid of all the negative energies that have been governing your life so far, resulting most of the times in stress, pain and apathy, you can work out every day to achieve that peaceful state of mind that will allow you to see things for what they truly are and to enjoy all the riches and beauties of life.

Importance Of Swimming Accessories

Swimming in summer is a perfect fun activity to do, especially if you are a water person you will enjoy the splash of water. The scorching summer attracts many people to beaches, coastlines and many waterfall destinations. If you are the one who likes water then swimming is the best activity you can do for your health and fitness. It is the best exercise that you can do and swimming is a full body cardio exercise. But for effective and safe swimming you need the right products and accessories that will make the water more inviting.

Today children are enjoying swimming activity and nowadays the training that they receive is very good as compared to in earlier times. Earlier many people use to learn swimming just by themselves by getting into the pond with the inner tube in the pool. Water safety is also very crucial while trying to swim as it involves practice and expertise. Swimming without right precaution can bring some terrifying thoughts and so having the right swimming equipments can make this a wonderful sport. This makes swimming a very fun and adaptable activity for kids as children should feel happy and relax after swimming.

There are numerous benefits of swimming and the most crucial one are as: Swimming is a great way to lose and gain weight and also gives a positive reinforcement to body. Swimming is also recommended by doctors as it is excellent workout for your cardiovascular system. Make swimming an integral and enjoyable part for a healthy regime.

Swimming has got some psychological benefits and it gives refreshing feeling than any other sport or activity. The basic swimming session at the pool well relaxes the mind and uplifts the mood swings and spirits. Swimming is such an activity which you can enjoy in groups and even as individual. It is complete recreational activity. These days there is pool aerobics also which absolute fun is. If you know how to swim then in large water bodies you will not fear water but rather enjoy the activity. For good swimming you should have swimming requirements from online swim store.

Cardio and Weight Training How Much Should You Do

A lot of people lift weights so they can get bigger and stronger and they feel that any type of cardio training or conditioning work would be detrimental to them. They think that cardio work will cut into their recovery ability and also will hurt their ability to get bigger. Yes, running and other cardio fitness workouts do burn calories and you will have to eat more to balance out the fitness work but not as much as you would think. Thirty minutes of fairly vigorous cardio will burn about 500 calories. That is equivalent to about 2 protein bars.

If your goal is to get bigger and gain muscle then you need to balance your weight training and cardio training. One method is to lift three days a week and do cardio or conditioning work two days a week. You should keep your weight training workouts to around 45 minutes and your cardio work to 30 minutes. This will work for the average individual training to get in or stay in shape.

If you can only training three days a week then I would do my cardio work before my weight training. This will help get you warmed up, give you heart and lungs the work they need, and keep your metabolism going. This is not carved in stone, some people prefer doing their lifting first. I think either way is fine as long as you are doing some type of cardio along with your lifting.

Competitive bodybuilders and other athletes that are trying to maintain size and lose body fat may want to follow a different type of program. While training for a contest, your cardio workouts need to be brief and done at a moderate pace. This is because your lifting workouts will be very intense. As you get closer to the contest and are trying to rid body fat then you need to increase your fat burning or cardio activity. This could be riding a bike for 45 minutes twice a week and running three to five miles twice a week. You also want to perform your cardio workout at a relaxed pace. If you can’t carry on a conversation while biking or jogging, you are working out too intensely. Performing at a moderate pace can use up to 90 percent stored fat as fuel.

Not many people like to do conditioning work but it is very important for any athlete who wants to perform better or in fact for the average individual who may want to live a little longer. The obvious health benefits from cardio and other conditioning work make it a fair trade if you don’t want to give up lifting time. As mentioned earlier, there are many ways to balance this out.

The Benefits of a Do-It-Yourself (D.I.Y) Pilates Program

If you have been doing Pilates for some time, whether in many one on one session or in a group setting, and you understand your program and the exercises, you are probably ready to embark on a “Do-It-Yourself” (D.I.Y) Pilates program.

Before you jump into a DIY Pilates Program, be sure to consult your Pilates instructor to make sure you are ready to begin one. This is to make sure that your workout is safe and can give you results!

Some studios offers personalized DIY Pilates programming services. Your training program will be drawn up accordingly to your goals. You will be fully instructed properly on how to execute the routines correctly and you can ask questions to clarify any doubts before you begin.

Here are some benefits from doing Pilates on your own:

– Improved posture – Strengthened core – Proper breathing technique – Toned muscles – Develop balance and stability – Gain muscular endurance – Improved flexibility – Increased metabolism – Less risk of injury – Permanent pain relief

When you start your Pilates DIY program both on mat or machine, it’s important to start slowly, and build it up as you get more comfortable with the exercises. With time, you can progress to more advanced moves, and add other soft apparatus like dynaband, mini ball, pole and more.

Pilates done on mat is easier because it is more portable and you can do the exercises at home or anywhere. There are many DVDs that you can purchase on the market, but you need to be sure the DVD you picked is appropriate for your level of fitness and you know how to execute the routine properly.

Even though the mat is more portable and there are benefits to be achieved from performing mat routines, mat exercises do not give you the resistance that the Pilates reformer does. The Reformer works on springs from which the resistance can be adapted to suit your level of training. Resistance training is important because it adds strength and endurance to your muscles. This means you can do the same activity like walking longer distance easily without feeling tired or getting out of breath. You improve your stamina and strength.

When your muscles are toned, they burn more calories which in turn increase your metabolism, thus more fat loss. The Pilates machines transform your body much faster than simply using the mat. This however, doesn’t mean you will look like a bodybuilder; but you will not have any loose skin that hangs or jiggles when you move. The reformer also gives you a broader range of motion when doing your exercises, so you can work your core more effectively and more efficiently.

The most important long term benefit of embarking on a DIY Pilates program is about taking ownership of your body. You learn all about the how, why, what of the program that you are doing. You understand why certain exercises suit you might not suit your friend. It is important to know which area of the body you are working and why you need to focus on as you do each move.

Some Points to Consider on Losing Weight Safely

People who want to lose weight commonly, and first of all, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one’s health. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:

Beware of the Crash Diets

Most people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad there is in advertising about low-calorie food products and beverages. What people don’t know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest the fats. Sounds good but it doesn’t actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.

Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.

However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.

Eat Properly

One may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet.It is also healthier to eat food which are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent rehydration is also necessary.

Pump Up lean Muscle Mass

Muscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.

Engaging in Aerobics

Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metebolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.

Extra “Push”

Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra “push”, one can try out taking food supplements. Afterall, 95% of these products out in the market actually does good.