Benefits Of Exercise To Heart-Health

Research has shown that exercise improves heart-health and body health generally. It is also a proven fact that you don’t need to exercise all day to reap the health benefits of exercise. Heart-healthy benefits of exercise can really make so much difference in your life.

The following are some of the benefits of exercise to your heart health.

Lowering Of Blood Pressure

According to a study by The National Institute of Health of America, a regular exercise of about 30 minutes of moderate activity for five days a week can reduce blood pressure (with approximately 10mmHg). The blood pressure lowering effects of exercise can be observed between one to three hours after a single 30 – 45 minutes workout according to The American College of Sports Medicine.

Improvement Of Cholesterol Level

Regular exercise help improve cholesterol level. It increases HDL which is good cholesterol and decreases LDL which is bad cholesterol. Studies have shown that improvement in cholesterol levels are related to the amount of exercise activity and not the intensity of exercise. This means that the more time you exercise per week the more your cholesterol level will improve.

Strengthening Of The Heart

Exercise strengths the heart allowing it to beat more efficiently, thereby helping in the prevention and treatment of high blood pressure.

Prevention Of Type II Diabetes

A recent study shows that the combination of physical activity and weight loss has a very powerful effect on preventing the onset of type II diabetes in high-risk individuals.

You may be wondering how long and at what intensity you will workout to achieve these heart-health benefits of exercise. You can achieve most of these health benefits of exercise through a moderate intensity of physical activities. According to experts, a minimum of 30 minutes, five (5) days a week physical activities are recommended. Maintaining a healthy heart should be one of your top most priorities if you want to stay active and healthy.

                                                                                                                                                                                         

Exercising Properly

There are two main types of exercise that you can do -aerobic and anaerobic.  The first one, aerobic, means with oxygen.  Aerobic type exercise has an important distinction, it burns fat as the main fuel.  

Anaerobic on the other hand, burns sugar as the main source of fuel.  Despite common myths, exercise does not have to be drastic in any way to provide massive benefits.  Even if you choose light exercise, you will still burn fat.

Light exercise will clear out lactic acid, which is a waste of the body, and stimulate your cells to regenerate.  To be sure that you are burning fat rather than sugar, it's very important to make sure that you are doing several things as you exercise.

The most important thing you can do as you exercise is breathe deep.  You should always breathe in deep into your stomach through your nose, hold it for a few seconds and then exhale hard through your mouth.

Second, you should make sure that you exercise at a comfortable level.  You should exercise at a level of 7 out of 10, and still be able to carry on a normal conversation while you exercise.  You should do this for at least 45 minutes each day, and then you’ll begin to notice just how much your energy will explode.

Even if you don't have the time to exercise, think of the enormous benefits you will derive from exercise and create time for exercise. If you have to, use the time that you would normally spend sleeping.  With exercising, you will actually need less sleep than before.

You can also use the time of your lunch break to exercise as well.  The increase in productivity will have you more on the ball, and you can save your time through the dramatic increase in your overall productivity.  Use any break you have at work to engage in some type of movement and deep breathing.

Any type of exercise you do will strongly benefit your heart.  It will make it a stronger and larger organ.  Deep breathing will help your lungs become stronger and larger as well.  There is research now that links exercise to helping benefit and almost prevent each and every type of disease or ailment.

Movement of the joints will promote proper blood flow and create energy, as sitting down all day will rob your body of much needed energy.  If you sit down all day, it's very important that you promote blood flow, circulation, energy, brain flow, and the strength of your heart.  With just a little bit of your time devoted to exercise, you'll find yourself healthier than you have ever been in the past.

Exercise As Power Source

This day and age it can be very difficult indeed to go to the gym due to so many factors.  Life is very hectic and busy, which has created a serious challenge for remaining consistent with exercise each day.  Exercise is however, one of the major things we all need to reduce stress, and give the body the extra energy it needs to carry out normal living.

The best results of exercise are achieved through the use of refined techniques, functional exercises, cardio, the right nutrition, variety, awareness, consistency, and motivation over a period of time.

The refined techniques mean correct form to isolate muscles or to target areas of the body.  Efficiency is needed to ensure stimulation of the muscles.  With weight lift training, which is also known as resistance training, you'll need to eliminate any type of momentum.  

It is also important to move the weight about using a full range of motion.  Full range of motion causes the muscle to contract for the right amount of time and help to ensure the right length of the tendons.  The goal here is to strengthen the joints of your body by stimulating the muscles.

Cadence is also helpful, as it is a term that refers to the rate in which the resistance or the weight moves.  The best results with cadence are gained by slow movements which will cause the muscle to contract for a longer period of time.  You can mix in a series of fast and slow cadence, which is very beneficial with sports type training.

Using the correct angles will achieve muscle isolation in target areas and help to decrease the risk of injuries, which is great for those using heavy weights. 

Functional type exercise is a popular technique that will stimulate the core and torso of your body while you work on another muscle group at the same time.  As an example, when you perform a dumbbell press while lying on an exercise ball.

Your abdominal muscles and the core muscles will contract to hold your body into this position, while your chest and triceps muscles will push the dumbbells up.  This type of exercise and challenge will cause maximum stimulation to your body and keep the workout interesting and refreshing.

Cardio is another exercise that is great for the heart and lungs.  The total number of calories you burn is very important along with maintaining the right heart rate.   Cardio will help detoxify the body and also help to strengthen the immune system along with other benefits.  The muscles will contract and pass the lymph along, which will allow the immune system to clear away dead cells and bring new ones in.

Anytime you exercise, warming up is very important, as it will prepare your body for the more demanding workout of cardio.  You should always allow 15 - 30 minutes prior to weight lifting and 10 - 15 minutes prior to cardio exercises.  You should also stretch as well, as this will help get the blood flowing through your muscles and get them limber as well.

An ideal schedule for working out is to warm up then follow with cardio.  Even though you may think your schedule is simply too busy to maintain a schedule for working out, you will find that adding exercise will actually add more time, as you will have a lot more energy in your normal everyday life.  You can think of exercise as the batteries that will help to give your life power.

Exercise And Your Complexion

It is an established fact that exercise does the body a lot of good.  It can help you stay trim, tone muscles, and help to boost energy as well.  What you probably don't know, is the fact that exercise can actually help you achieve the complexion you have always wanted.

It is true that regular exercise will nourish the body and skin with fresh blood, oxygen, and nutrients.  Also, the increased blood flow and circulation that come with working out will help to draw toxins out of the body and improve the condition of all your vital organs, including the epidermis.

A lot of people think that sweat can trigger acne flare ups.  The fact is, sweating is great for any type of congested skin, as it helps promote the flushing of impurities from the epidermal layer and also clean out the pores.  The vigorous exercise can actually correct the hormonal imbalances that can trigger blemishes, therefore reducing the likelihood of outbreaks.

Any physical routine that you like to do, such as yoga, running, biking, spinning, Pilates, jogging, goju, karate, taekwondo, boxing and  any such activity, will help to lessen the stress that you encounter on a daily basis and help to prevent stress related issues.

Exercise is great for some skin conditions that may or may not have to do with the presence of acne. Your skin losing its elasticity or becoming thin and less resilient is something that we all encounter.  This is a common problem for many of us as we get older.

As we all get older, we start to lose collagen, which will make us look tired.  As many of us don't know, physical activity can actually help to promote the growth of collagen in your skin cells, which will plump up your facial skin and make you look younger and more vibrant.

If you are worried about wrinkles, you should consider relaxation that comes after you exercise. This has the effect of making your muscles, facial muscles included, soften up.  What this means, is that your lines will appear less pronounced, helping you to achieve a youthful look.

With exercise you can achieve a smaller waist, better muscle tone, softer skin, fewer blemishes, and an overall younger, fresher look.  If you wanted a change to your complexion, you shouldn't hesitate to exercise.  Exercise will help you feel more alive as well as improve your body.  All you need to do is taking a little bit of time out of your schedule to exercise .

Exercise And Sleeping Better

The amount of physical exercise you engage in during the day is one of the key factors to help you get a good sleep at night.  The more active your body is during the day, the more likely you are to relax at night and fall asleep faster.

With regular exercise the quality of sleep you get will improve and the transition between the cycles and phases of sleep will become smoother and more regular.  By keeping up your physical activity during the day, you will find it easier to deal with stress and worries of life.

You should aim at increasing your physical activity during the day.  This is to give your body enough stimulation during the day so that you would not be full of energy at night as this will make it a bit difficult for you to have a good night rest. 

Your body requires a certain amount of physical activity to keep functioning in a healthy manner.  It is also important to note that there should be four to five hours interval between when you exercise and when you go to bed. The ideal exercise time is in the late afternoon or early evening.  You should attempt to exercise at least three or four times a week for a minimum period of 30 minutes or so.

Your exercise may include walking, jogging, running, skipping and any other exercise you enjoy. The aim of this is to increase your heart rate and strengthen the capacity of your lungs. Adding a regular exercise activity to your daily schedule will help improve your overall health and also help you emotionally as well. 

Along with running and walking there are several other physical activities that you can add to your daily schedule to increase your level of physical activity.  If you are not getting enough sleep, you will find aerobic exercises very helpful. One of the major benefits and purposes of exercise is to increase the amount of oxygen that reaches your blood stream and other parts of the body system.  There are some non aerobic exercises that you may find beneficial to help you solve your amnesia problem. This include the following

Yoga

Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain.  Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns.  The regular practice of yoga will help you to relax as well as relieve tension and stress.

Tai Chi

Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks.  The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises.  Research has shown that Tai Chi can help with insomnia by promoting relaxation.

If you don't have enough time to exercise on a regular basis, you should try to sneak moments of activity into your schedule.  Whenever possible, you should take the stairs instead of the elevator, as little activities like that can accumulate over time to give you the required amount of physical activity needed by the body to function properly and healthy.

Your overall goal here is to have a healthy and well balanced life with enough sleep.

Choosing The Right Exercise For You

The type of exercise you do depends on activities you like and the ones you dislike. Do you like using or buying exercise equipment or not, can you afford to pay gym membership subscription fees, these are some of the things you need to consider when choosing the type and place of exercise suitable to you.

If you choose activities you don't enjoy doing, it is likely you are not going to keep doing it for a long period of time.  Think about it - if you don't like jogging, it would be difficult for you to get up at 6 AM and go running.  If you can't find activities or sports you like doing, walking is a very good alternative.

Walking is a very great exercise, as it suits all levels of fitness.  Anyone can start a walking program at anytime. It is only the intensity and duration that differs.  Walking is also a social exercise, as it is not difficult to find a training partner to chat with while exercising.  Walking with a partner will make it less boring and fun to partake in.

No matter what exercise you choose you should start at a low intensity and build up over a period of weeks, this is very essential to the longevity of your exercise program.  If you start off too hard, you could end up with an injury which will require time off to heal and may discourage you from starting all over again.To make it more interesting, you should try walking a different course every few days.  You can also roster a different partner to walk with each day of the week.

If you don’t enjoy walking, then you may try a fitness center or gym.  They have loads of variety and normally have trainers on hand to answer any question you have.  When choosing a fitness center or a gym, make sure that they give you the needed good service.You should make sure that the equipment they use is up to date and well taken care of. 

If you still are not sure of what exercise or activity you should do, take a look at tennis, football, handball, and basketball. These are all good social activities in most areas, and you can even meet new friends.  Tennis is great for fitness although it is not for beginners.

You are advised to see your doctor before starting any new exercise program.

MAKE YOUR HOME A BETTER GYM

The explosive growth of home exercise equipment is an ample proof that home exercise is the new phenomenon in fitness and living an active life style. Great results can be achieved exercising at home as long as you determined, focus know what you are doing.

Your rug/carpet or an exercise mat, some light weight dumbbells, exercise tubing, determination and commitment are all it takes to get a good result exercising at home. Individuals with erratic work schedule, stay-at-home moms and individuals who work from home can simply set up a gym atmosphere in the comfort of their homes as this is a perfect solution to their exercise and fitness needs. 
 Determination, commitment, self motivation and discipline are very vital factors for you to get very good results exercising at home since you will be on your own.

The intimidating social atmosphere of a health club or a paid gym, waiting in line for equipment coupled with the fact that most people flirt more and exercise less discourage people from exercising at health clubs or gym. A hectic schedule, a long stay in transit and domestic engagements can also discourage you from exercising at home. However studies have shown that people exercising at home are more likely to stick to their program than those exercising at a club.

To obtain the best result, warming up for about 10 – 15 minutes with light aerobics exercise, walking, jogging, cycling, taking deep breaths and stretching before starting strength training is necessary as it helps the muscles relax and rejuvenate. An exercise like pushups, abdominal, stretching and some flexibility exercises does not require equipment.

Get that physical outlook and internal wellness; be fit while relaxing at home. Make your home your gym now.

BEST CARDIO WORKOUTS FOR ALL

                                 

It is a known fact that what works best for one may not be the best for another.This is also applicable when it comes to designing a work out program.To create a work out program,one has to put some certain things like body type,physical activity preference and level of fitness into consideration.However there are many different activities to create the best cardio work outs from no matter your fitness level, body type or physical activity preference. Lets examine the following activities for cardio work outs for women.

DANCING

No special equipment is needed and you don’t need to go to a party to dance.All you need is your musical set and your sitting room or anywhere in your home to dance to your favorite songs to set the heart pumping. You can make it a family affair where every body catch fun and work out at the same time. You can as well register in a dance studio to get a professional touch.

SPORTS

Sports like football,martial arts,basket ball,tennis,handball,squash and any other sport where you are not allowed to sit idle for more than a few seconds is one of the best cardios for women. However picking your favorite sport is advisable as this will give the double dose of catching fun and working out in one.

SKIPPING

The only equipment needed here is a skipping rope for you to get your body moving. You can change the tempo and style as you progress. You can take slow, fast, double jumps, skipping on one leg, cross ways or a combination of all. The good thing is that all parts of your body are involved.

RUNNING,JOGGING AND WALKING

The only difference between these three is speed. No matter your physical level you can take advantage of this type of cardio work out. You don’t need any special equipment other than your pair of shoes and you don’t equally need any special place to walk, jog or run. You can map out a root around your locality or you can go to sports center or field. Almost all parts of your body will be simultaneously involved.

SWIMMING

This cardio activity involves all the major muscle groups and you will be having so much fun that you won’t realize you are working out. You can alternate slow and fast pace to get the best result.

These cardio work outs and many more are especially very good for women because most women like socializing while exercising. No matter your preference, this list should guide you towards creating the best cardio work out routine for your needs and life style.www.facebook.com

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WAYS EXERCISE HELP IN STRESS RELIEF

It is no longer news that the health consciousness of our society today has led to increased focus on the health benefits of exercise. There are so many ways exercise is beneficial to man and stress relief is one of them. Regular physical exercise is a very effective way of relieving stress. These are some of the ways exercise help in stress relief:-

PRODUCTION OF ENDORPHINS  Endorphins are the brains feel-good neurotransmitters. Exercise enhances the production of endorphins thereby helping to give your mood a natural boost.

AS A DISTRACTION  Engaging in regular exercise or any form of sports helps take your concentration away from what is causing you stress. You will focus on the very activity you are engaged in thereby helping you to forget about the day’s ups and downs.

AS A MEANS TO SOCIALIZE  Exercise and most physical activities often involve others which makes it an avenue to socialize. This gives you a double benefit of exercising and having fun all together. Apart from making you feel better, working out with others gives you a lot of motivation to work harder without feeling the stress of hard work.

RELAXATION  Exercise helps in the reduction of skeletal muscle tension thereby helping you to feel more relaxed. It energizes, motivate you and improve your mood to deal with the days challenges. It also helps you get sound sleep which is another way of to relieve stress.

Exercise is a very great way of stress relief as it helps you relax well and provide a kind of diversion from your source of stress. It also helps raise your energy level, boost your self esteem as well as boosting your immune system and general well being. Fitting exercise into your day can be a way to deal with future stress.