CategoryHealth and Fitness

Cardio Exercises for Health and Fitness

What is a cardiovascular exercise and why do we need one?

A cardiovascular exercise is oftentimes referred to as aerobic exercises. It increases heart rate and improves oxygen system in all parts of our body. It is a popular form of weight loss and physical fitness activity that often takes a commercial form. Everyone must establish a workout regimen to make our heart work harder and pump more blood that will help our blood flow smoothly all throughout our body to maintain our good health; making us always feel energized, physically and mentally fit. Cardio exercise also combats depression by activating the neurotransmitters that is often associated to avoid depression putting us always in a better mental condition. It is essentially part of our lifestyle to stay well and healthy.

What are the benefits we can get from this?

A cardiovascular exercise strengthens the heart and lungs as well as it strengthen the muscles all throughout the body. It improves blood circulation and efficiently reduces blood pressure.

It boosts the metabolism, burns calories, and helps lose weight as well as it improves mental health and lowering the incidence of depression. This form of exercise also reduces the risk for diabetes. It increases energy and helps reduce stress that promotes a restful sleep.

What are the types or forms of this exercise?

There are lots of types or forms of cardiovascular exercise. The lists below were among the popular and the best types of exercises. The number of calories burned opposite the type of exercise was based in a typical weight of 145 lbs body weight that performed the exercises in 30 minutes time.

  • Walking – 180 calories
  • Cycling – 250 to 500 calories
  • Running – 300 calories
  • Cross-Country Skiing – 330 calories
  • Rock Climbing – 380 calories
  • Swimming – 400 calories
  • Step Aerobics – 400 calories
  • Handball – 400 calories

Are there other ways to perform this exercise?

Yes. There are other ways to perform such exercise. Again, the most popular today and is always done by many who in one way or the other has had a limited time performing the natural ways is by doing the exercises with the use of cardio machines. There are lots of these machines today in the market to choose from. One must carefully choose the best machine to use in his daily exercises that will satisfy his needs. Some of the most popular and beneficial machines that are recommended by fitness experts are the water rowing machines, the high incline treadmills, the techno gym cardio wave, the precor adaptive motion trainer, and the versa climber. A good cardio machine will let you burn of up to 500 calories giving you the benefit of a full body and cardiovascular exercise.

Now that we know the benefits we can get in a cardiovascular exercise, its about time that we must start out a workout regimen that will suit to all our health and fitness needs. Stay Fit-Live Well.

Health and Fitness Facts and Myths Exposed

Just like all other rumors that you might hear there are truths and fictions about health and fitness too. Someone hears something like a great exercise tip at the local gym. Maybe they even didn’t hear it right. But they innocently tell something they know, and another myth is born, again.

If the person giving you the tip is one of authority you are more likely to take that tip as gospel. These “rumors” can be harmful especially if the person does not do the exercise correctly. You’ll want to continue reading this article for more facts on health and fitness myths.

Would you be surprised to learn that myths exist about treadmill workouts and your knees. It’s been said that treadmills are less harsh on your knees than running on pavement, concrete or asphalt. This is indeed not a true statement. When you run or jog, the force of your weight impacts your knees. Your knees will still experience that impact regardless of surface you are running on.

Treadmills may offer some give but they are not going to offer extra support to your knees. Your knees will thank you for making the investment into a quality running shoe. Over extension is another mythical being that goes something like this, if you aren’t feeling the burn you aren’t doing enough. You can feel the effects of a workout sometimes a few days after the activity especially if it’s been a while since you’ve done anything. What we are describing is the experience of millions who get revved-up after years of inactivity and hit it hard. So it can be dangerous if you have been relatively sedentary and decide to get in shape. If you want to avoid this, take it slow, talk to your doctor and you’ll get the best experience.

One truth about fitness exercises is they are great for your mental horsepower. In other words, working out helps to make your brain more powerful and operate at a higher level of performance.

Research studies have proven that regular aerobic exercise will increase your circulation too. This circulation increase will help produce increased serotonin levels in the brain. The clarity of your brain is another effect of this increased level of serotonin. This is not only fascinating but also a very good thing.

You will be more capable of knowing what it truth and what is lie if you take time to do the research. For your own sanity and interest, do this regularly. You’re making the extra effort to exercise, be sure you know how to do it right. The benefits you will reap are worth the extra effort to do the research.

Living Health and Fitness, Eating Healthy on Vacation

Even though you want to eat healthy while you are traveling it is easy to give into the temptation to grab a pizza for dinner and maybe an ice cream cone here and there. There are ways to watch what you eat while you are traveling or on vacation. All you have to do is use a little bit of will power and you will feel good about yourself and feel good too as you are truly living health and fitness.

If you are flying it is even easier than ever to watch your food consumption because most of the airlines no longer offer food or even a snack any more. You will need to be a bit cautious during layovers, because there are lots of junk food options available in the terminal while you sit and wile away the time waiting for your connecting flight. Just keep in mind that your objective is to be living health and fitness.

If you are driving it can become a bit more challenging. Fast food is everywhere, and if you are in a rush to get somewhere, faster is better. There are a couple of things that can save you though. One thing you can do is pack some vegetables on ice and put them in a cooler to go in the car with you. This is a far better means of replenishing your nourishment than relying on some greasy spoon along the way.

Once you arrive at your hotel you will want to ignore the mini-bar all together. Don’t even accept the key as it would be way too tempting. If your hotel serves a continental breakfast you should eat only the fruits and cereals and avoid the pastries. If there is a microwave and a refrigerator in your room, you will be able to prepare the meals that you have brought with you in your cooler.

If you find it hard to fix three square meals a day try to fit in six smaller meals or snacks as your body needs fuel every four hours or so. It is important not to miss any meals. When it is possible try to avoid large meals at night. When your body gets ready for sleep your metabolism slows down and burns calories at a much slower rate. It is best to choose fish or poultry with a vegetable as a side dish.

Living Health and Fitness, Planting the Seeds of Health and Fitness

I grew up in farm country and there is a lot that can be learned from the farmer who plants his seed in the spring. Much like the farmer who’s goal is to harvest a fruitful and flourishing crop, your goal would be to begin living health and fitness.

A farmer plants his seed in good soil and then he is prepared to tend to it, nourish it, weed it and patiently watch it come to fruition. In much the same way, if our goal is to lose weight, we also must be prepared to find a good seed of a plan and plant it, nourish it, guard against the weeds, and be patient as our plan begins to take root and flourish.

Let me ask you a question. Does the farmer who plants the seed today expect a full crop next Friday? The most logical answer is “of course not”. He knows that he must be patient and give the seed time to grow and produce. There again we must give our plan for living health and fitness time to take root in our every day life and grow into a lifestyle.

It stands to reason that the deeper the roots the better the results. We can not expect to half heatedly try this diet or that work out and expect great results. We must have a deep rooted commitment to do the workout or to follow the diet plan. I suggest that we take small steps toward our goals and celebrate each day’s success by committing to do it again tomorrow.

Be prepared for the weeds. Let me tell you, the weeds will come. The weeds of doubt, and impatience, can work their way into our lives and they will chip away at our commitment. If we do nothing to prevent them they will destroy our crop. We need to get rid of the weeds of self doubt and the weeds of impatience as soon as they show up. Don’t even give them a chance or they will take over your garden.

So let us take a lesson from the farmer. Start with a good plan, be prepared to give it time to grow and guard yourself against the weeds that will try to creep in and steal your crop. By the way, I have found a great, healthy, lifestyle plan, it is easy to follow and is all laid out for you with support along the way. For all of the details follow this link to my blog. Click on this link now to learn more about living health and fitness.

Diet and Your Health and Fitness With Anabolic Cooking

In relation to living an extended plus healthy and balanced lifestyle, you’ll find a pair of vital ingredients: an anabolic cooking and diet regime and fitness.

Even though some believe that they’re one thing as a whole, absolutely nothing may just be further from the truth of the matter.

It truly is really probable to possess a perfectly good diet with deplorable fitness habits. Its every bit as likely to be very physically fit having less than savory eating plan.

There’s some sort of clever little line inside the Jimmy Buffet tune “Fruitcakes” whenever his ‘lady’ is lamenting:

“I treat my body like a temple. You treat yours like a tent.”

I can’t help but think of this line when ever I think about the many people around the globe who are taking these kind of garbage in, garbage out fat loss programs hoping to obtain that weight loss accomplishment of people who will be promoting these products.

To be totally honest, it is possible to shed weight by way of dieting alone. It is tough nonetheless feasible. It’s also doable to get physically fit and still have a few excess inches hanging around. That is why an anabolic cooking diet is the greatest way of noticing permanent weight loss results. To some significant gradation we are what we eat. In the event that we ingest an increased fat decreased substance diet regime our body is going to lack the particular resource required to burn off the actual weight. As well when most of us aren’t furnishing your body with all the tools it needs to create muscle mass it doesn’t matter how many weights most of us raise.

With regards to diet plan and fitness, the most effective benefits are generally obtained if they interact as opposed to on their own. Utilize the fitness routine that will burn off excess fat laden calories as well as employ your diet program or even an anabolic cooking plan, so as to correctly supply your whole body the nutrition along with resource it requires to generate muscle mass. I’ve over heard many times within my entire life that the single lb. of muscle weighs less than a single pound of body fat. Though this is not accurate by any means, a single pound is a pound irregardless; any lb of lean muscle takes in much less area around the human body than the usual single pound of excess fat. Pound for pound, I’d personally and very much rather my own possibly be characterized by muscle than fat. Maintaining your diet solely doesn’t create lean muscle, that is something you may be wise for you to keep in mind with your efforts.

You must also understand that when you are developing muscle tissue you might be reducing inches without exhibiting quite a lot of development about the scale. It is vital that you simply keep this in mind through the entire weight reduction procedure. Never calculate your progress from the weighing scales only or you’ll realize misleading results. The issue is always that too many people do simply that and become frustrated and may also stop when they can be truly building development. Tend not to permit your self to become a target of the weighing scales. Look in the mirror, put on the tight slacks, and measure your current waist. Gauge your achievement simply by how you feel right after climbing any flight of stairways definitely not by means of the number of pounds that dropped from the scale that particular week.

Simply by including health and fitness into ones eating or anabolic cooking plan you happen to be furthermore allowing the body to help burn off any kind of additional fat laden calories you could have absorbed during the day. Which means if you need to have a very modest ‘edge’ in the course of your day, you can make up for it by burning up a couple of extra calories from fat than usual later in the day. This kind of isn’t something that should occur often although an intermittent incident isn’t going to help to make or break your current diet.

It’s also wise to take a look at anabolic cooking dieting and health and fitness as being a ball and glove sort of relationship. Since you may play baseball minus the baseball glove, it appears to be so much better when you have each one. Diet plans and fitness whenever merged can establish fantastic weight loss benefits for you if you consider them both seriously. The thing for you to keep in mind is that neither is effective as well alone and also neither are appropriate until you are willing to carry out the work. You will need to help make that the main concern to you so as to gain the best possible outcome.

Health and Fitness Goal Setting

Why do so many people set goals but never achieve them? The reason is because they never have a strategy to follow.

Use the S.M.A.R.T Way to achieve your Health and Fitness Goal.



Your goal needs to be stated in great detail and very specific, for example, instead of saying “I want to lose weight in the next four months”, you should be very specific with a realistic weight loss number, such as “I want to lose 12 pounds in 12 weeks”

Next step

Action plan, what are you going to do on a weekly and daily basis to achieve this goal.

For e.g. I will exercise in the morning at the gym with my personal trainer in st johns wood before work at 7.30 am.

“Keep it simple but consistent”


For e.g. – heightened awareness of how certain clothes fit.


Establish goals which are important to you and can be achieved in small attainable steps. For e.g.

Set aside gym time during the week

Make nutritional changes.(drink 8 glasses of water a day)


Realistic goals that can be achieved in a certain time period ensure success For e.g. lose 1-2 pounds a week, not ½ stone.

Time – oriented

Committing to a specific time frame increases successful goal achievement. Commit to achieve a specific goal by a certain time and do your best to achieve it in that time frame.

If that time period ends without achieving that goal, don’t lose the passion. Step back and take an honest look at what happened, then set up another plan to achieve that goal in a safe and specific time frame

Health and Fitness

“It has been rightly said that “Life is an attitude of the mind!”

Our ability to be happy and positive in life is largely dependent on how we feel inside. A negative mindset can bring you down and prevent you from leading a healthy and fulfilling life.

Have you ever asked yourself why you feel tired and drained of energy most of the day?

One of the most common causes of fatigue and tiredness is lack of regular exercise and fitness regime. To experience a sense of complete wellbeing in the mind, body and soul, it is imperative to follow a healthy, fit and happy lifestyle.

Have you tried to set health and fitness goals for yourself but find it impossible to meet them on your own? Help is at hand!

The expert guidance and coaching provided by the staff at The Aspen Club & Spa is just what is needed to help you eat right, feel fit and get in shape!

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  1. Say goodbye to aches, pains and unhealthy living – have a customized Vitamin Supplement Pack prepared especially for you. These will make up for your body’s nutritional deficiencies, leaving you feeling healthy, energetic and rejuvenated.
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  3. Choose from a range of ASPEN LIFE(TM) products to experience health and fitness.

Think of us as your partners on the road of health, fitness and happiness. Trust us – we’ll exceed your expectations!

Health and Fitness Tips for Weight Loss

Obesity is a problem in our society and nearly everyone could stand to lose a few pounds, but all of the gimmicky and trick diets in the world, all of the fat-burning super fruit coming out of the Amazon rain forests and all of the fat-blocking pills being hawked on internet sites can’t silence one indisputable fact.

The healthy and effective way to lose weight is the same one that doctors have been recommending for years. There are no short cuts and any weight you take off using these instant methods will come right back if you don’t change your eating and fitness standards. Losing 20 pounds is a great goal, but celebrating that loss by returning to self-destructive eating and fitness habits is pointless.

Losing weight is not easy, but it is possible. It takes dedication and a real desire to actually lose weight. If you have those, follow these tips to lose weight without harming your health:

· Chose how much weight you want to lose. Setting realistic goals for your weight loss is important. Tracking these goals is essential for teaching your body the self-discipline it needs to continue with your diet and fitness regimen.

· Eat your breakfast. Eating a meal in the morning will kick-start your metabolism for the remainder of the day. Having a cup of coffee may make you feel satisfied, but your body is still in a slowdown mode and your metabolism is still sluggish. You have to give your body some fuel to ‘prime the pump.’

· Eat small meals through the day. Instead of overeating at a few meals, try eating smaller portions over longer periods of time. 5 to 6 meals per day, with a reduced intake is much healthier than 2 or 3 large ones.

· Limit the carbs. Limiting the amount of carbohydrates you eat will help you lose weight. Not just breads and pastries, cut down on pastas, sodas and rice can help you shed pounds.

· Although not all fats are bad, many aren’t good. Omega-3 fats are good for you and easily available in different cooking oils and cold water fish. Replacing or supplementing your normal fats with these will help you lose weight and improve your health.

· Drink water, lots of it. Although water doesn’t have anything in it to help you lose weight, drinking plenty of it will help your body flush out toxins, hydrate your cells and promote your health.

· Exercise every day. Find an exercise you like and stick with it. Even walking or climbing the stairs instead of taking the elevator will help you burn calories and keep your body healthy. For more pronounced weight loss, you will need to find a more strenuous workout routine.

· Patience is a virtue. Weight loss doesn’t happen overnight and you have to get your body accustomed to the changes in diet and exercise before it will start changing. If you stick with your diet and fitness regimen, you will see changes.

Losing weight is important to retaining your health and fitness, but it should be treated with the respect your body deserves. Forcing your body, through pills or dubious diets, to lose pounds while losing essential nutrients is not healthy and can potentially damage your body. Following a simple diet and exercise regimen will take the weight off but you have to be patient. You can’t realistically expect to lose all of your excess pounds overnight.

Working Towards Personal Health and Fitness

It is amazing that with the huge number of exercise machines and programs on the market today, personal health and fitness is at an all-time low. We are the fattest and least fit generation ever. The only thing more worrying than this, is that the next generation looks to be even worse off! We shouldn’t accept this. Everyone has both the time and resources to get into better shape. Here’s how to go about it.

Every year in January, gym attendance peaks as every man and his dog hits the treadmill for a week or two. And just a few short weeks later, not one in ten will still be exercising. No time, no money. The excuses are everywhere. And they really are nothing more than excuses. There are men and women out there working 60 or more hours a week in tough jobs who also have families, and yet they are in great shape. The time has come to stop making excuses.

what is particularly sad is the fact that so many people just don’t know what to do. They believe that if they don’t have access to the perfect program, then anything else is a waste of time. This couldn’t be farther from the truth. What about walking or running? This is free and will get anyone into shape. It also gets you away from the desk for half an hour and into the fresh air, which is certainly good news.

It is also very easy to incorporate resistance training into your lifestyle of personal health and fitness without needing to spend a cent. Bodyweight exercises can work wonders. Try lunges, bodyweight squats and push ups for starters. For a bit of variety, what about heading don to a local park and doing some dips and chins of the monkey bars.

Of course, without decent nutrition, this is a waste of time. But once again, this really isn’t that complicated. Surely everyone knows that eating a lot of fruit and veggies and drinking water and green tea is good news by now? Everyone would be a whole lot leaner already if they just cut as much processed food as possible out of their diets.

There really is no need to go on a starvation diet. Making small changes is plenty to get most people down to a level of body fat where they can tell that their abs are in their somewhere!

Health and Fitness Training – Push Ups

So simple and so often overlooked when creating a health and fitness training program. The Push Up works so many muscle groups, it can be done anywhere, it fits into any schedule, and when done regularly, will have dramatic effects on your body.

Often times when we decide to make a new commitment to fitness we join a gym, or a running club, or try a new kind of diet. Some of the most basic and effective body weight exercises like squats, chin ups, crunches, and push ups can often be overlooked. But a workout designed primarily around these types of exercises is more than enough to get you in the best shape of your life.

In fact, how often have you spent money on a gym membership, exercise equipment, or diet book and you don’t end up sticking with it? You spend all that money and you never reap the rewards. Sometimes it might be laziness that takes you off track and other times we have very legitimate reasons whether work has kept us too busy to make it to the gym or do a whole lot of cooking at home.

So instead of investing another dime in your quest to finally get fit, resign yourself to start doing body weight exercises. Let’s even make it simpler, let’s start out for 1 month where all you have to do is 1 set of push ups to failure every day. This way you have no excuses not to do the work. Also, if you can make this one simple change a habit you can slowly add exercises over time to build a quick and effective fitness routine.

Push ups by themselves work all your major pressing muscles (chest, shoulders, and triceps) as well as your abdominals and even your glutes. Think about it, one of the most popular abdominal exercises these days are planks. A plank is where you simply hold the top position of a push up for a duration of time (e.g. 30 seconds to a minute). To hold you core straight in this position requires your abdominals and glutes to engage to keep your body rigid. So while push ups do not work your entire body, they do work a good portion of your physique. From a time perspective you don’t have to waste time doing umpteen exercises to work all these different muscle groups when push ups will work them all at once.

If you can stick with this for one month add lunges for month 2. Do one set of lunges for each leg along with your one set of push ups to failure each day. For month 3 add crunches. For month 4 add chin ups. Pretty soon you will surprise yourself with just how strong and lean you are becoming.

If you can stick to this simple fitness routine you will be on your way towards a healthier, stronger, and leaner you. Health and fitness training doesn’t have to be an all or nothing choice. Start by making small changes in your life with small amounts of exercise and little dietary changes and over time you will develop the kind of habits that keep you looking and feeling great.

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