Benefits of CARDIO TRAINING

Photo  by Arya Ziai 

Being fit and healthy is the thing. Actually, it really never goes out of style. That body is the most valuable asset you could have in your lifetime. Thus it is important that you take good care of it. Give it the proper attention it needs.

When it comes to ensuring and maintaining the health, the best option is to do cardio training.

What Is Cardio Training?

Cardio training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of the fastest heart rate you could get.

Some of the usual cardio training activities are walking, jogging, running, aerobics, cycling, the bo, swimming, and rowing. Cardio training is considered an aerobic exercise as one is required to move from one exercise to another.

What Are the Benefits of Training?

1. Gives Energy to the Body

You can expect more energy and higher endurance after some time of regular cardio training.

2. Prevents Diseases

One could prevent heart diseases with regular cardio training. It is also helpful in preventing other variety of diseases like diabetes, obesity and even high cholesterol. The cardiovascular training strengthens the heart and the lungs. The low to the moderated type of cardio exercises are required for people seeking to prevent diseases. Examples of these are walking, brisk walking or jogging.

3. Control Your Weight

With cardio training, you are able to burn more calories. This will help one who needs to lose weight. While those who already achieved their ideal body mass, the training will make it easier to control the weight.

Cardio training helps burn calories. However, this generally depends on your current weight and the kind of cardio training you are undergoing. Better consult this matter with your physician or trainer, to know the proper type of training for your needs.

4. Lose Body Fats

Some people do not have a problem with their weights. However, there may be some excess fats that keep bothering. Cardio training will help in getting rid of those. The activities involve the movements of large muscle groups. Regularly doing the training will make you leaner.

5. Get Rid of Boredom

Cardio training is fun. It pumps up your system. You will definitely feel more energized and on the go.

Recommendations to Better Enjoy the Benefits of Cardio Training

Cardio training is essential when you need to make health improvements. For starters, it is best to do the 30 to 45 minutes of exercises, 3 to 5 days a week. If you are aiming for weight loss, the training must be done 5 days a week. The more frequent you do it; the more likely it is that you will lose weight. However, avoid exhausting yourself too much in exercise. Avoid going beyond 45 minutes. Remember, it has to be done on a regular basis.

Start now. Walk or ride the bike around the neighborhood now. Follow that aerobics video you purchased. Set a goal and follow that goal. At the same time, modify your diet too. Eat healthy food.

As you increase in the fitness level, the intensity of the training must also increase. This is to have an area of variation and there should always be room for improvement. Implement this by intensifying some parts of the training. If you are into jogging or running, increase speed every 5 minutes for at least a minute or two. It is important that you challenge yourself, so as not to be stuck in a stump.

Avoid doing the cardio exercises before bedtime. You will have a difficult time sleeping if you do so as the energy level of the body will stay high for some time.

If you are undergoing weight training too, do the cardio exercises right after, not before.

It is best to take a snack 30 minutes before doing the cardio exercises. Do not start with training in an empty stomach. This will not help in achieving the proper momentum when you train. At the same time, avoid indulging in large meals too before exercise. Just give your body the proper supply it will need to sustain exhausting movements.

It is good to do the cardio exercises outdoors. This way you can easily interact with nature and breathe fresh air. You can also simply enjoy going around the neighborhood as you get your system healthier by the minute. It is possible to make some friends among the people who also do their exercises.

Be consistent and stick with the training once you have started it. This is the only way that cardio training will benefit your body and your health in the long run.

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Three miles in 30 days RUNNING program

Photo  by buffalotriathlonclub 

This running program consists of three main parts, first fat burning this program will for sure burn fat. Second endurance you will have a much better breathing pattern during and after this workout over the next 30 days. Third, the shape of your body will change regardless of whatever it looks like now, after 30 days you will see a noticeable difference. Every day is a 30-minute workout to be complete 4 - 6 times per week. So you will need a stopwatch or a watch if you miss more than three days per week you will need to go back and repeat that week. But whatever you do do not give up.

DAY #1 Though DAY #4 

#1) Walk for five minutes, and then jog for 1 minute

#2) walk for five minutes, and then jog for two minutes

#3) walk for five minutes, and then jog for two minutes

#4) walk for four minutes, and then SPRINT for 8 seconds

#5 walk for two minutes to cool down.

DAY 5 Through DAY 9

#1) walk for four minutes, and then jog for two minutes

#2) walk for four minutes, and then jog for three minutes

#3) walk for three minutes, and then jog for three minutes

#4) walk for three minutes, and then jog for three minutes

#5) walk for two minutes, and then SPRINT for 10 seconds

#6) walk three minutes for cool down.

DAY 10 Through DAY 13

#1) walk for three minutes, then jog for three minutes

#2) walk for two minutes, then SPRINT for 15 seconds

#3) walk for two minutes, then SPRINT for 15 seconds

#4) walk for two minutes, then SPRINT for 10 seconds

#5) walk for two minutes, then SPRINT for 10 seconds

#6) walk for two minutes, then jog for three minutes

#7) walk for two minutes, then jog for three minutes

#8) walk for two minutes, then jog for two minutes

#9) walk two minutes for cool down

DAY 14 Through DAY 17

#1) walk for three minutes, then jog for six minutes

#2) walk for three minutes, then jog for four minutes

#3) walk for two minutes, then jog for three minutes

#4) walk for two minutes, then jog for three minutes

#5) walk for one minute, then jog for one minute

#6) walk for two minute cool down

DAY 18 Through 21 

#1) walk for three minutes, then jog for eight minutes

#2) walk for three minutes, then jog for six minutes

#3) walk for three minutes, then SPRINT for 15 seconds

#4) walk for two minutes, then SPRINTS for 15 seconds

#5) walk for two minutes, then SPRINT for 10 seconds

#6) walk for two minute cool down

DAY 22 Through 24 

#1) walk for two minutes, then jog for ten minutes

#2) walk for two minutes, then jog for eight minutes

#3) walk for one minutes, then jog for two minutes

#4) walk for one minute, then jog for one minute

#5) walk for two minutes cool down

DAY 25 AND DAY 26

#1) walk for one minute, then jog for sixteen minutes

#2) walk for two minutes, then jog for ten minutes

#3) walk for as long as you need for cool down

DAY 27 AND 28 

#1) walk for one minute, then jog for twenty minutes

#2) walk for two minutes, then SPRINT for 15 seconds

#3) walk for one minute, then SPRINT for 15 seconds

#4) walk for one minute, then jog for three minutes

#5) walk for two minutes for cool down

DAY 29 

JOG FOR 30 STRAIGHT MINUTES EASY do not over do it just a nice easy pace.

DAY 30 

JOG FOR 30 STRAIGHT MINUTES AGAIN BUT TIME PUT MORE INTO IT, AT THIS POINT YOU SHOULD BE AT THE THREE MILE IN 30 MINUTES.

Dale Dupree Brown, Copywrite (7) 2007 Former pro boxer and Delaware state champion, who enjoys helping others obtain their goals in any sport or personal activities. He has trained many athletes from track, football, boxing and has always enjoyed it. Anyone who desires their own personal daily workout plan can join our membership a or email me at davaldupree@yahoo.com include your age, height, weight, and your desires, and date you plan to reach your desires.

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The Heart and HEALTHY AGING

As we grow older we, experience higher risks of heart disease, cholesterol increase, weaken joints, muscles, and so on. Most people who experience illnesses often feel frustrated and experience feelings of despair. People who suffer illnesses or tragedies unfortunately set themselves up, saying, “It can’t happen to me.” It can happen to any of us, which is why we should take the steps in our youth to prevent illnesses and tragedies. 

Many of us fail to take the steps in our youth. It hinders us to a large degree, yet we have options regardless of what we endure. 

According to experts in aging and heart disease is rising higher these days than ever. The aging progression alone slowly builds up through impulsive changes of the body and mind. The maturity phase carries on starting at childhood as the person works through puberty, teenage and so on. At this time the body and minds start to decline. As the person reaches mid-age or moves into advanced aging, the person starts to decline its natural physical functions. 

Aging alone starts as we are born and carries throughout our life. Through the process, the body has positive reflections on our bodily components and development, yet as we age negative effects take fold, which includes the declining phase. 

According to experts in medicine, no one can determine when our body becomes aged. At one time people 65 and older were considered the aged, yet today people are working further on than 65 years of age. In short, people are working in the 70s, 80s and even 90 years of age today, which returned a different view of the aged. 

Still, millions of American citizens are falling victim to heart disease, strokes, etc. What can they do? 

How to relieve emotional strikes after a heart attack: 

If you’ve experienced a heart attack, likely you feel frustrated, hopeless, etc. The emotions are common after any illnesses, yet you must take steps to control these negative emotions since it only causes stress on your body. The stress will wear you down and perhaps lead to another heart attack. Let’s stop it now. After illnesses, including heart attack learn to focus on the day, instead of yesterday and tomorrow. You only have control of each day you live. Instead of sweating weeks ahead, try doing something you enjoy. Walking is a great way to reduce the risks of heart attacks. You can also visit friends or family members that make you feel good about you. 

Support is essential. If you have support, you will have friends and family members who will open their minds to your feelings. You should never allow your feelings to linger in your own mind without expressing what you feel. Express your feelings to people you trust. Take time to listen to them and let these people know what you need. For instance, if you just need a friendly ear, then let them know. Holding back emotions leads to soaring complications. 

If you can find support groups in your area that is experiencing the same thing as you, then join the team. The support will help you to share information with people who understand what you are going through. It is frustrating to express feelings with people who have not experienced similar illnesses or experiences as you. Try to find someone that you can relate to and speak your feelings. 

Exercise: 

Exercise is the leading element we have offered to us in life that helps to reduce any disease, emotional reactions and so on. When you sit around feeling anxious, depressed, or despaired, you are working toward worse health conditions. Reverse your actions and take the steps to live longer by exercising each day. 

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Controlling High BLOOD PRESSURE Is The Easiest Thing To Do

Measuring blood pressure at home with an electronic meter.
(Photo credit: Wikipedia)

Controlling blood pressure is the easiest thing to do, provided you know the fundamentals. It has to do much with your eating and drinking habits.

Look into the mirror. Do not see only your face. Look at your entire figure. There lies your future. How long do you think your body can go on accepting all that you stuff in, without applying any thought, just because of your taste-buds like it? Do you know that overweight people have a higher chance of suffering from a stroke? Do you check your weight at regular intervals?

When you saw the weighing machine marking a fat gain of 16 pounds within a period of two months, why did you simply ignore it? It should have shocked you into action. The least you can do is find out what your weight is now and what your weight should be!

You need to be careful about what you eat as it is directly and proportionately related to your blood pressure. I agree that ‘one has to be true to the salt,’ but this does not hold true for you. You have to cut down on your intake of salt drastically before your doctor tells you - no more salt! Avoid salty, and fried food. Adopt a diet that is low in saturated fat.

Two local remedies well known, to control high blood pressure are buttermilk and lemon. Take buttermilk regularly. It is good for both - low as well as high blood pressure. Lemon peel is also equally effective in high blood pressure. A shredded lemon peel may be added to soups and stews or sprinkled over your salads.

And tell me, have you stopped drinking or are you still contemplating the decision? If you have already made that decision, then let me congratulate you. But, if you think that you can not do it all at once, reduce the intake of alcohol. Just take a drink a day. If you are already under the watchful care of your family doctor, please follow their instructions sincerely. Let there be no holidays for the medicine and please keep sufficient stock in advance. If your doctor has called you this Sunday for a check-up, then make sure that you reach there this Sunday itself and not, the next Monday.

Also, the doctor must have given you certain indications about the schedule of exercise that is necessary for you, such as, morning walk, light stretching exercises or light aerobics. Follow the schedule strictly. Your doctor treats hundreds of patients like you every day. He has more practical wisdom about high blood pressure than you. Go as per his advice and understand his treatments.

Regular check-up of blood pressure is a must. You need to have such an arrangement at your home. Charts of your regular checkups will help your doctor tremendously in treating you. Let all the members of your family, your wife, and your children go for the check-up, along with you, even if they do not have this ailment.

If you are taking basic precautions like controlling your diet and doing proper exercises - keep aside all imaginary worries and live a normal, relaxed life!

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EXERCISE and Hypertension

A brief collage/ensemble on hypertension 

(Photo credit: Wikipedia)

It seems as though many Americans are living a life that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older Americans have hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

The problem with this disease is that nearly one third of the folks who have hypertension do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.

However, according to experts, hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Heart and Exercise

The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart.

The human heart basically, supply blood to an area of the heart damaged in a “myocardial infarction.” A heart attack is a condition, in which, the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.

Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factor.

What Causes Hypertension?

Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order.

If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and start to live a life free from the possibilities of developing hypertension. But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor

Check with your doctor before beginning an exercise program. If you make any significant changes in your level of physical activity — particularly if those changes could make large and sudden demands on your circulatory system — check with your doctors again.

2. Take it slow

Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.

3. Know your limit

Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly 

You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity

The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise is an excellent starting point if you wan tot prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension, and losing weight decreases the risk.

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Immediate STROKE DIAGNOSIS Critical for Recovery

A right MCA artery stroke. (Photo credit: Wikipedia)

Every minute, someone in the United States has a stroke. Of the 700,000 victims each year, one-third die, and another third suffer permanent paralysis, loss of speech or memory lapses. 

The best way to minimize the effects of a stroke is to know the warning signs so the stroke victim can get immediate treatment. Warning signs include sudden weakness or numbness, specifically on one side of the body; dizziness or loss of coordination; sudden headache or nausea; confusion or difficulty speaking; and vision loss.

Are you at risk for a stroke? Making healthy lifestyle changes, like lowering blood pressure and not smoking, can help reduce your risk of stroke. Other risk factors include:

* Age. Chances of having a stroke more than doubles each decade after age 55.

* Gender. More women die of strokes than men.

* Race and heredity. Chances of stroke are greater with a family history of stroke. African-Americans and Hispanics are at higher risk for stroke than Caucasians.

* Sickle cell anemia. Sickled red blood cells are less able to carry oxygen to the body's tissues and organs. They also can stick to the walls of the blood vessels, which can block arteries to the brain, causing a stroke.

Upon experiencing stroke symptoms, individuals should immediately seek medical attention. Patients attended to within hours of a stroke have a much higher chance of effectively being diagnosed and treated.

Hospitals and trauma centers are equipped with sophisticated medical imaging equipment, like Toshiba's Aquilion line of computed tomography scanners and the new Vantage magnetic resonance imaging system, which can help to quickly and accurately diagnose a stroke and assist in the proper treatment plan.

With this new equipment, physicians are able to locate and view the blockage in the arteries and then determine whether the treatment should be invasive or noninvasive. Typically, the location of the blockage dictates the course of treatment.

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