cardiovascular exercise

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Why It’s Never Too Late To Care About Fitness

Most people are fairly active while they are young. Even today, a lot of children enjoy kicking a ball around outside or climbing trees just as much as they enjoy playing video games. Once you start school, there are gym classes and school sports teams to keep you active. As you get older, however, it is natural to become more sedentary.


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There is a phenomenon known as the “freshman fifteen”, which describes the inevitable weight gain which occurs during your freshman year, as you enjoy a lifestyle of partying, drinking and fast food. Health-conscious students tame that weight gain by taking advantage of college gym memberships, but for all too many people the freshman fifteen is the start of a lifetime of weight gain and poor lifestyle choices.

Turning Your Health Around

Tip: Grow your own garden. People are shocked at how much work gardening really is.

The good news is that it’s never too late to start thinking about your health. It doesn’t matter whether you are 24 or 64, if you change your lifestyle then you will see improvements in your energy levels and your wellbeing.

If you have been sedentary for a long time, it is a good idea to speak to a doctor before you start a new fitness regimen. The best thing to start with is a program that includes moderate intensity resistance training and some cardiovascular exercise. Resistance training helps to strengthen your muscles, increase your metabolic rate, improve your balance and increase your bone density. This means that when you get older you will be less likely to suffer an injury from falling, and you will be better able to cope with the challenges that day-to-day life throws at you. Resistance training can even help to lessen the symptoms of arthritis.

Cardiovascular exercise burns calories in the short term, and is also good for the health of your heart and lungs. If you have high blood pressure, are overweight, or have breathing difficulties, then light cardiovascular exercise, with the approval of your doctor, can be incredibly beneficial. You should exercise at least three times per week.

Exercise You Can Enjoy

One of the biggest challenges with starting a new fitness routine is finding something that you will stick to. Most people struggle to stick with running, aerobics or weight lifting because they do not find spending time in the gym exciting or enjoyable. Instead of doing exercise for the sake of it, why not try a fun fitness class such as Zumba, or take up a martial art or a sport that you already like watching? If you have a motivation to go to the gym beyond the simple issue of exercise, you will be more likely to go even if you are tired, stressed or busy. That motivation could be training with friends, looking forward to a big match, or not wanting to let your team down.

The sooner you start exercising, the greater the benefits will be, but it is never too late to start. The human body is incredibly resilient, and with determination, anything is possible. Don’t delay, start your new fitness regimen today.

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The Fitness Evolution

As science has progressed over the last 50 or so years, it has become more and more apparent that health is directly linked to weight and overall fitness. Before the 60’s, being voluptuous with soft curves was definitely the desirable look.

Tip: Walking is an excellent way to improve the way your body looks. Walking heel to toe starts that involves pushing your heels first and toes last can boost your calves’ efforts.

But quiet suddenly (when taken in terms of how trends develop over time) people wanted to be trimmer and firmer. This had a lot more to do with image than it did with being healthy. Being rich or famous meant that you had access to a healthier lifestyle and even if you did not own a fortune, you could certainly look as if you were wealthy.

Tip: If your goal is to become fit and healthy, try to find fitness programs that strengthen your muscles and help you become more flexible. Local classes are optimal as they are more convenient than others.


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Actors, actresses, models and other famous people of the era were also getting thinner and were talking about exercising and dieting. Although not everybody was jumping on the band wagon, changes were being made to incorporate the new look into lifestyles.

Tip: When starting a new fitness plan, it is a good idea to be a little unconventional. There is a large number of activities that would help you losing weight.

The fitness revolution only really came about in the 80’s when different forms of exercise were suddenly available to every person. The advent of new technological devices also played a role in getting bums off couches and getting fit.

Tip: Write down all the exercises that you perform in a fitness diary. This log should include not only the workouts you complete, but also any additional exercises completed throughout your day.

The videocassette recorder, or VCR as it was better known at the time, allowed fitness experts and stars to promote their exercise routines to the general public. In turn, everybody wanted to get in on the act and started an exercising revolution in the living room.

Tip: Taking a run outside is generally better than being on a treadmill in the gym. Treadmills are great to use when the weather doesn’t allow outdoor exercise, but there is nothing quite like running on pavement.

Morning breakfast television shows dedicated segments to aerobics and other exercise phenomena and television in general became more about getting off the couch than relaxing and taking in a show. Doctors were telling their patients to loose weight and exercise if they wanted to avoid a heart attack and live longer. High impact cardiovascular exercise was the in thing.

Tip: Make a schedule to motivate yourself to exercise frequently and consistently. Decide the number of days that you will work out each week and make a commitment to follow your schedule.

The 90’s ran with the fitness phenomenon that was sweeping the globe and everybody just had to have a membership to a gym. This gave people access to different types of equipment and a variety of exercises to help them trim down and tone up.

Tip: Always make time every day to do your exercises. Walk up and down the stairs in your office or house or park further away from the grocery store.

In the new mellenium, a new fitness trend evolved bringing back some old exercise trends while revolutionizing the newer fitness regimes. Pilates, yoga and thai chi became the new way to gain the ideal body and a better understanding of how muscles and exercise improve overall health.

Tip: Some people overdo exercise because it doesn’t seem to burn the calories that people expect it to. The problem with this is that you can quickly push yourself to a dangerous level of exhaustion, which can lead to other health problems.

Cardiovascular exercise took a new turn by decreasing the high impact nature of exercise while increasing the energy burning capacity of the routine. It was also no longer just cycling or running as fast and as long as possible, but integrating different difficulty levels into your fitness program. Even dancing, boxing and other forms of traditional exercise were upgraded to become far more intense.

In the current decade, fitness and exercise is beginning to play an even more important role in lifestyle choices. At the same time, fitness choices are becoming much more individualized as people try to find an exercise routine that they enjoy and that provides them with all the health benefits of being fit.

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Maximizing The Efficacy Of Your Fitness Regime

It isn’t easy to set up a fitness plan you can adhere to, but it is vital to your continued success. There is a lot you need to keep in mind as you plan, and this article will help to guide you through them. Continue reading to find out what it takes to build your fitness levels correctly.

Tip: Do you lack a significant block of time to set aside for working out? Split up your exercise time into dual sessions. This doesn’t mean you have to work out more – just do half your workout each time.

Choose one part of your body to begin working on and do it one day per week. For example, you can work on your arms on Monday, your legs on Wednesday, and your core on Friday. Dedicate yourself to 30 minutes each day of exercises which build and tone that body part. On Tuesday, Thursday and Saturday, engage in cardiovascular exercise, instead. On Sunday, take a rest! If you aren’t able to do 30 minutes at any one time, do three sets of 10 minute exercises instead. You can’t tell me you don’t have 10 minutes to spare!


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Tip: When you’re working out, be sure you’re exhaling after you do a repetition of a weight. Your body will make use of its available energy, and you will be able to take in more air as a result.

Don’t worry about how many reps you do or how fast you do them at first. Instead, keep your focus on doing each rep correctly. Watch videos online to visualize what you should look like, and then practice the exercise in front of the mirror. This will allow you to see where all of your body parts are so you can mimic the video. If you do the exercise correctly, you will begin to be able to do it faster and more frequently, over time. If you are doing it wrong, you could injure yourself, at worse, or give yourself no benefits, at best.

Tip: Be sure you have a great pair of workout shoes before you start your exercises. Doing many kinds of exercises with inappropriate footwear can put you at risk for a lot of different injuries, some of them quite serious.

As you complete any exercise, suck in your tummy. Keeping your abs tight helps to keep your back straight and your core engaged. This will help you do every exercise correctly, plus it will build your core muscles as you work out. In fact, pulling in these muscles while you stand waiting for a bus, in line at the grocery store or even when you sit in your chair can have wonderful benefits to your posture and fitness.

Tip: When lifting weights, doing many reps of lighter weights is far more effective at increasing muscle mass than doing only a few reps with heavier weights. Building muscle mass is more about endurance than the ability to lift more weight.

As you select which exercise you plan to do, start with those you really enjoy. Then make a list of the exercises you hate and try to do one every day. The fact is that the exercises which are the hardest likely offer you the greatest benefits. If they are easy, that means your muscles are already in good shape. If they are hard, it’s because you struggle to do them, so they will build the muscles which need the most help. If you are completing one every day, soon enough they will become easier and you won’t hate them as much as you do now.

You cannot allow yourself to be pressured into working to achieve too much at one time. Instead, go step by step through this article and tackle each tip one by one. If you take your time, you will find it is easier to incorporate them into your regime, allowing you to easily reach your goals.

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Get In Shape Quickly With These Tips

We all want to look great and feel wonderful, but a lot of the time we just don’t make the time to do it. That’s alright; when you’re finally ready to start getting fitter, here are some tips for you to take into consideration. These ideas are going to put you in shape and keep you fit.

Tip: A lot of people regularly visit the gym and lift weights to improve their personal fitness. If you want to improve your fitness, you only really need six simple exercises to work out all of your muscles.

You need to commit to getting fitter. This is a step that many people skip. They hope to get fit, but never make any concrete plans. The way to avoid this is to make a definite plan with goals that you can reach. This commitment is going to be the driving force behind your fitness, so make sure you take it seriously.

Tip: One way to improve your fitness is calorie counting. When you’re knowledgeable about the amount of calories you’ve been consuming, it’ll be easier to make sure you’re losing the weight you want.

Take up cardiovascular exercise. This is a way that you can lose weight very quickly, but you will also feel much healthier because your heart is a muscle. Don’t forget that your heart needs a workout too! Running, high speed walking and bicycling are ways for you to start getting involved in cardio.


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Tip: When working out your abs do not only do crunches. Studies show that after 250,000 crunches only a pound of fat is burned.

Watch the meals you eat in regards to portion and quality. If you want to be healthier, your diet is a major part of that. You just have to make sure you are eating healthy foods in healthy portions. You don’t want to overdo it with any one food group.

Tip: Wall sits are fast and simple ways on which you can build leg strength. When doing wall sits, make sure you have an empty wall, with nothing too close to your body.

Look for ways to exercise. For example, you may choose to stop taking elevators. You may park in the last spot in the parking lot. Little things that allow you to stretch your muscles and get moving are always a good idea.

Tip: Add many intervals of lighter weight, as opposed to heavier weights and less repetitions, when lifting weights. This will help you see results more quickly.

Get someone to help you. Find a friend who also wants to get healthy, and make dates to exercise or do activities that require you to be active. If you don’t have any offline friends who are ready to get fit, join online forums so you can surround yourself with people who are thinking the way you are, and who want the same things you want. You’ll find the surrounding yourself with likeminded people is a sure way to stay on track.

Tip: When doing repetitions that require counting, start at your goal number and count down. You can stay motivated by knowing how many are left so that you won’t stop in your efforts.

Eliminate junk food and fast food. You probably already know you shouldn’t eat that kind of food, but if you can’t give them up completely stick to the healthiest things on the menu, or a child portion. Try to wean yourself away from these types of food. You will feel better and more energetic if you do.

Tip: Block off a few minutes daily in your schedule for exercise. Simple exercises, like walking on stairs, can be beneficial to your health.

Take it easy and remember to live. A lot of the time, people who want to gt fit become obsessed with it and don’t want to do anything else. That’s a mistake. Remember that fitness is part of your life, not your entire life. Make sure to put some things in your schedule that don’t involve exercise.

After reading the tips in this article, you have a great chance to make sure that you are fit. You just need to apply each tip to your life, and you’ll soon discover that being fit is easier than you thought it was.

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Getting Fit In The Summer

Getting fit seems to take on a lot more importance when you know the summer is coming. When the nice weather comes out, people start dressing in fewer layers and showing off more of their bodies. If the thought of that makes you nervous, it’s completely normal that you should feel that way. Hopefully though, that will motivate you towards starting to get fit yourself.

Tip: Build a garden. People are shocked at how much work gardening really is.


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Now, the first thing you need to do if you’re going to get fit in the summer is to make a game plan. You are supposed to exercise three to four times a week, so start with that as a foundation. You must choose what you want to be your fitness program. You should start with a combination of cardiovascular exercise and weight training. Cardio is largely regarded as the type of exercise where you can lose weight most quickly, and weight training will build your muscles. When you have your muscles, you can speed up your metabolism, which will also help you to slim down.

Tip: A good tip for proper maintenance is to sign up with a club or some other gym that requires upfront payment. Not using your membership could make you feel guilty, and more likely to attend.

You must also drink enough water. This may be so overused at this point, but you must realize why water is so important. Your body is about two-thirds water. When your body doesn’t get the water it needs, your body functions start slowing. You might even get a headache. When you drink enough water, your metabolism is where it needs to be, and your cells are hydrated so they can perform at optimum level.

Tip: Setting and reaching personal fitness goals is a great way to stay motivated. You will focus on getting there instead of thinking about how hard it is.

Find a friend to get fit with. This can often be a great motivator. After all, when someone else knows you haven’t made the gym yet, it can be more of an incentive to get yourself there.

Tip: A strong core is the foundation of a fit body. Having a stable, strong core helps with balance and any other exercise you do.

Walk whenever you can. Every step you take is another toward health. Park farther away in the parking lot, take the stairs and generally choose to walk any time you have the option.

Tip: Try counting backwards instead of forwards when you work out. For example, pick the number of repetitions you want to do and start there.

Look for expert help. Whether there is a celebrity trainer you like, or you choose your own trainer at your local gym, realize that a pro can help you with whatever you need. They can critique your technique, they can give you good information about fitness,and they can help you through any plateaus you experience.

Tip: Breathing in a controlled manner can make your workouts more effective. Exhale hard when you have your shoulders up while doing situps.

Stay committed. This is something that people have a problem with. Realize that in order for you to see the results you want to see, you are going to need to have some patience. Things don’t happen overnight, but that doesn’t mean you should give up. If you feel that you are losing ground, try to change things up and try something new. But whatever you do, don’t give up.

Tip: Do you want to have an easier way in doing chin-ups? Changing the way you think about them can help. Pull your elbows down and as you pull yourself up.

Forgive yourself for mistakes. If you do give up for a day or two, just get back in the groove when you’re ready. Fitness is a long term thing, so you have time.

If you want to get fit, those ideas will help you, especially if you’re trying to get fit in the summer. Think of other things you can do, as well. The more ideas, the better!

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The Many Ways To Put Cardio Into Your Daily Routine

Any fitness regimen needs to incorporate a high level of cardiovascular exercise. Even if your primary focus is on weightlifting or resistance training, you’ll need cardio to reduce your body fat so that your physique can show through. Just on its own, cardio is king for burning calories, detoxification and endorphin highs. Luckily, you have a lot of choices of how to add cardio to your life.

Tip: Good knee health depends on strong thighs. A very common sports-related injury is tearing the ligament found behind the kneecap.


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Get a bike. You likely had one as a kid and loved it. Why not have one as an adult? You might not get so serious that you ride city streets to work and back, but there’s probably a good park or trail you can hit for a pleasant Sunday afternoon ride.

Tip: Proper form when walking is vital to reduce injury when working out. Your shoulders should be back and your torso upright.

Get to know workout machines like treadmills. Also check out ellipticals and stair climbers. You might feel like a hamster on a wheel, putting in that much effort and not going anywhere. However, any gym will have these, and they let you workout indoors, in a lit, dry environment when exercising outdoors might not be an option due to weather or long nights.

Tip: Crunches aren’t going to give you a six pack, no matter how many you do. You will get strong abs but not a smaller belly.

Always keep an eye out for boot camp classes. Most urban areas are going to have one on the nearby calendar. These are high-intensity exercise sessions that last only a few hours or days. You probably have at least one friend that occasionally goes to these instead of working out regularly. Join him or her so that you can have some intermittent company in your fitness regimen.

Tip: Don’t skip your weekends when you are trying to build an exercise habit. The weekends are not a time to get lazy and eat unhealthy.

Go dancing. It really doesn’t matter what style of dancing you do, as long as you’re active and getting your heart rate up. This is a great thing to do with your significant other, if they’re not into exercising or workout differently than you do. Even if your loved one is not interested or in the picture, find a studio and just sign up. You’ll make friends to dance with. Don’t let not knowing anyone scare you off. That just means you aren’t embarassing yourself in front of anyone you know.

Tip: Practice your volleyball contact skills. Surprising though it might be, improving your foosball skills can help.

Use your feet. This probably sounds too obvious to the point of being ridiculous, but think about it. If you live a largely sedentary lifestyle, just being on your feet more will do wonders to get your metabolism going. If large scale walking and running seem like too much, just get a pedometer and try to take 10,000 steps any given day. The difference that makes will shock you.

Now that you know a handful of the many choices of cardio exercise that exist, you should have no trouble finding particular ones to add to your daily life. Remember, any cardio exercise that gets your heart rate up for a set stretch of time is an effective cardio workout. A great rule of thumb is having difficulty carrying a conversation but still being able to talk. Pick and choose among all these to keep an interesting variety going, and change up as needed seasonally or depending on weather.

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Good Health: Fitness For Those Just Starting

Exercise is the foundation of good health. Exercise will help you lose weight, but it will also raise your metabolism, build muscle, cut stress and help your immune system. Here are some tips to help you build an exercise program to keep you fit and healthy.

Tip: Choose an exercise program that tones your muscles as well as offers flexibility exercises. Local classes are optimal as they are more convenient than others.

Consult your doctor first. Your physician should be the first step when you think about getting fit. You need to find out if you have vitamin deficiencies or other health concerns which might affect your weight and your overall health. That way, you might find pointers on how to proceed. Your doctor will be able to tell you whether certain exercises are safe, and to tell you which you should stay away from.


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Tip: If you want to maximize your fitness results, count all calories taken in and burned through exercise. Counting your daily calorie intake is a key factor in weight loss because it determines how much you’ll gain or lose.

Start slowly. You may feel discouraged at the gym to be surrounded by ripped muscles and people who seem like they should be in a magazine, but remember this: they all started somewhere. If you try to do too much at once, you will end up injuring yourself so much so that you are unable to get back in the gym for days. Take it slowly and let the people in the gym serve as inspiration. You can be where they are, if you keep going.

Tip: If you want to use weights, start out on the smallest machines. Your smaller muscles will get tired before your larger ones, and it also makes a lot of sense to use small dumbbells before using big ones.

Do some cardiovascular exercise. Cardiovascular exercise, or cardio, is pretty popular with people; since it can help you lose weight. However, it can also strengthen your heart and help to get your blood circulating. Good examples of cardio include power walking, running, bicycling, swimming and anything that gets your rate up and pumping.

Tip: You will want to protect your knees, and to do this, you will want to strengthen your thighs. Torn ligaments behind the kneecap are a common injury obtained from sports and other physical activities.

Do some weight lifting exercises. As you get older, you start to lose muscle mass. Strengthening your muscles and building more will keep you stronger and less likely to end up in a nursing home. Some may say that lifting weights makes you bulky, especially if you’re a woman, but that isn’t necessarily the case.

Tip: When trying to get yourself in good running shape, follow the way a Kenyan trains. Kenyan runners begin their training with a slow run for one third of the total running time.

Don’t stop exercising when something happens in your life. Deciding you want to get fit is great, until something happens and you just “don’t have time” for the gym. While life events can be upsetting, you owe it to yourself to keep moving forward. Make a commitment to continue with your exercise, even when you think you “don’t have time” for it. Try exercising in the morning before your day even gets underway.

Tip: Split your run into 3 segments. Start by running slowly to warm your body up, after a few minutes you can increase the speed to what your normal pace is.

Make sure that you monitor your progress. If you find that you aren’t doing as well as you were, take a look around and really take stock of what is going on in your life. Make changes if you need to, and come back stronger.

To keep going on your fitness journey, you will have to stick with it. You can use the guidelines in this article, you will be more likely to form a program that you like and can stick with. Use the information laid out here to do something you will be really proud of: getting fit. You will feel better and look better, if you can just keep it up.

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