Fitness

Cardio Exercise Training the benefits to you and me

Cardio exercise training involves activity that uses a wide range of the major muscle groups in the body in a continuous manner,which leads to improved performance and condition of the heart muscles. For cardio exercise to be effective, it should raise the heart rate considerably.The types of exercise suitable for a cardio training regime are things such as walking, jogging, running, swimming, rowing and cycling as well as aerobic exercise.

There are many health benefits gained from doing regular cardio exercise workouts, training on a regular basis can help the body  become healthier in many different ways.Here are just some of the benefits that cardio exercise training can provide:

1. Energy Levels

Regular cardio exercise such as running or Read more…

Cardio Exercise

Cardio Exercise and Training Benefits that You should Know

Cardio exercise and training cover a wide range of activities that allow the use of major muscle groups in the body in a continuous manner. But most importantly, the very aim of cardiovascular exercise and training is mainly to improve the heart muscles. For cardio training to be effective, it should at least try to elevate about 60 to 85 percent of the individual’s considered maximum heart rate. There are various physical activities that can be considered as part of one’s cardio training. Such training includes walking or jogging, running, swimming, rowing and cycling as well as doing other aerobic exercises.

There are several benefits that one can enjoy from doing regular cardio training. Doing them on a regular basis can greatly help the body even become healthier in the long run. Here are just some of the benefits that cardio training can Read more…

Firm Tummy

How to lose that ‘flabby’ tummy and achieve a flat, toned one instead in 15 minutes a day!

When it comes to losing weight, one of the most frequently asked questions is how to loose that ‘flabby’tummy. Everyone wants a nicely toned flat tummy! Now, whilst you can’t specifically target the tummy when you want to lose weight, here is a really effective way to do that through exercise and strengthen your abdominal muscles and improve your overall fitness

The best way to go about getting rid of any fat is to perform intense workouts. You must remember that it will not happen over night and that you must expect to do this workout regime regularly for the best results, as with all forms of exercise! There is no ‘quick fix’ to getting a beautifully toned flat tummy barr liposuction! This intense workout is known as High Intensity Interval Training (HIIT). HIIT increases your metabolism so that you will be burning calories even after you are done with the workout and are sitting down with a well deserved glass of water! And here is another thing really good thing about HIIT, you can finish one HIIT work out in just 15 minutes. Who says you have to spend a lot of time to work out? We can all find 15 minutes a day if we really want to achieve that flat tummy!

This is how to perform the HIIT session so that you get the maximum benefit from it. You will need a pair of running shoes, a stopwatch and comfortable clothing to run in. It is beneficial if you can find a fairly quiet even area to carry this workout session on, maybe a track or playing field. As always with any exercise you need to warm-up and stretch your muscles and body before you start the workout to avoid injury!

Now you are ready and warmed-up this is how to perform a HIIT session! Using your stopwatch, time yourself jogging for 60 seconds and then going straight into a 30 second flat-out sprint. Repeat this process in a continual loop for 15minutes with no stopping in between the jogging and sprinting! That is your HIIT workout session! As with the warm-up being crucial with all exercise so is a warm-down. Follow your 15 minute workout session with some warm down stretches and treat yourself to a large glass of water!

Continue this regime as mentioned earlier on a regular basis and combine it with some good old sit-ups and a good healthy, balanced diet and a good intake of water and you will soon see results. That flat toned tummy is not as hard to achieve as you may think, it just takes a little dedication and patience. And as an added plus you will end up a lot fitter and with increased energy levels!
Written by JayLex Editorialshttp://www.gogethealthynow.com/

Low Impact Cardio – Let Low-Impact Exercise Have a High Impact on Your Fitness Endeavors

The sweat is pouring down by the bucket. Your hair is soppy and wet. Your eyes are popping out of your head.

Meanwhile, the only pounding worse than the one on the floor is the one on your joints.

Your knees, your ankles, your toes, they all feel like they’re two centuries old. The agony is shooting furiously throughout every limb in your body.

Well, contrary to that silly slogan that seems a favorite among the fitness crowd, no pain does not necessarily translate into no gain. In fact, there are various other exercise alternatives that are completely merciful on your joints while providing you with the sound cardiovascular fitness you’re been striving for.

If you’re looking to boycott that step class and step up to a newer, more relaxing form of fitness, then kick out of the aerobics shoes for some of these wise choices.

CONTACT YOGA: No, there is no whacking, tackling, or hip checks here. But there is indeed plenty of contact in this newest form of yoga that’s about to reach fitness gyms throughout the nation. This is the form of yoga in which partners work in synch to provide each other with a stimulating workout and a soothing massage.

You are essentially providing your partner with resistance in these exercises as you are pushed and pulled throughout various motions. This is a great method for stretching and strengthening the body while you learn to move with grace and reduce your stress.

Generally practiced twice a week, contact yoga usually runs about $30 per session.

LOTTE BERK METHOD: It may look like a joke to you, but once you take on this strenuous form of toning and strengthening, you’ll hardly be laughing. If at first, the Lotte Berk Method looks a lot like a blend of ballet, calisthenics, and yoga, that’s because it is. Exactly.

The regimen hasn’t yet caught on heavily throughout the U.S. but it is rapidly growing in popularity in New York City. In fact, the only way to jump into a class is with a reservation.

While most of the movements are done through your own body weight – slow, regulated motions – there are some that require light weights used to sculpt the upper torso. Otherwise, the resistance is provided by your own body.

A Lotte Berk class will generally cost you $20 per session.

PILATES: You don’t need to be in total fitness reform to try this wildly popular activity but you will need an apparatus called the Reformer before your session begins.

The Reformer is the bizarre-looking device made up of cables and pulleys in which you’ll perform these graceful, rhythmic exercises, aimed at toning and elongating your muscles.

This method of fitness consists of long, flowing motions that will not only increase the definition in your entire body but will enhance your flexibility.

If you’re looking for a great cardiovascular exercise, this really isn’t it. Only the most advanced Pilates students can whip up a good sweat through the sessions.

Pilates is not cheap. Aside from attaining the Reformer machine, a private workout costs somewhere around $90 per session.

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Low Impact Cardio – Let Low-Impact Exercise Have a High Impact on Your Fitness Endeavors

Fitness In Five Minutes A Day

What is the minimum amount of exercise needed for health and fitness? While it depends on the person, lifestyle, and goals, the general wisdom is that 20-60 minutes per day of cardio pumping, iron lifting, or muscle stretching is necessary.

While no one could deny that these numbers produce optimal results, it is possible to accomplish great things in a shorter time.

The truth is that most badly out-of-shape people have lost a crucial “body-mind” link, a connection that helps them to feel the physical hunger for healthy movement. They hate sweating, don’t like walking, and often confuse thirst or emotional pain for hunger.

For those of us who have to ease our way back into an exercise routine, even five minutes a day can be a life saving door into a healthier world.

Here are the rules:

1) In order to get the most out of this routine, it should be spread out over the day. We’re suggesting sixty seconds of work at 9 am, 12 pm, 3 pm, 6 pm, and 9 pm. This approach is called “Greasing the Groove” and has an exceptionally powerful effect.

2) Concentrate on the abdominal muscles. They are the most important group of voluntary muscles in the body, aiding posture, digestion, and sexual function. Critical to athletic performance, they transfer power from the lower to the upper body. When it comes to appearance, the abdominals are called “the window of health”-we are judged more often by our belt-lines than any other single physical factor.

3) It is virtually impossible to tone the abdominals without benefiting other muscle groups.

What exercises are best? I would suggest a tri-pronged approach: a “killer” exercise, a light exercise, and one that can be done in public-while walking or driving.

1) A roller wheel. These are available in any sporting goods store for about five dollars, and are the only ab exercise devise worth your money. Beginners roll out from their knees, more experienced exercisers from their toes.

2) Hip lifts. Lay on your back, brace your hands at your sides, cross your feet, lifting feet and knees from the floor. Now contract the abdominal muscles and lift the hips from the floor. Relax and repeat the hip lift for sixty seconds.

3) Power breathing. Contract your abdominal muscles HARD as you walk or drive. Combined with proper breathing techniques, this can actually be the perfect ab exercise. There are many yoga, Tai Chi and martial arts teachers who can teach you proper breathing technique-if you haven’t had training or studied this, don’t assume you already know how-seek out a teacher!

While the “Grease the Groove” technique is powerful (and can be used to develop strength, flexibility, or coordination) it is not intended to substitute for your longer cardiovascular workouts. It is offered as an addition, or for those days when you just can’t exercise, or as a way for the non-exerciser to begin. Consider it a doorway to a fitter, healthier world.

About the Author
NY Times bestselling author Steven Barnes CST (Circular Strength Training) is a dual black belt, yogi, and the creator of the Five Minute Miracle exercise system. Learn more at: www.lifewrite.com

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