Tag Archives: Cardio

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The Natural Way To Lose Belly Fat

The Natural Way To Lose Belly Fat

If you have some excess fat around your tummy then you may be looking at natural ways to lose belly fat. Do you wish you had six pack abs or that pre-pregnancy flat stomach but you really don’t want to use those unnatural shakes or pills? Do you wish there was an exercise program that gave fast results without requiring you to be an athlete?

Well there is a natural way to lose belly fat and basically it involved a good, healthy diet and exercise.

The first thing you want to change is your diet to one that is low calorie. Try to eat as much natural food as possible and less processed foods. A good, healthy diet should include lots of fruit and vegetables and moderate amounts of low fat dairy products and lean meats. Whole grains and legumes are also great to include into your diet.

There are a lot of choices that you can make with your diet that can reduce the calories you eat. For example, eating 1/2 cup of fruit with 1/2 cup of fat free vanilla yogurt will be 105 calories less than eating a strawberry yogurt with pre-packaged fruit. Another example is eating 2 cups of air popped popcorn instead of 1 cup of potato chips will save you 95 calories.

Next you will want to start doing some exercise each day. If you can’t fit in some exercise every day then at least try to exercise five times a week. Cardio exercise is the best for burning off fat but you can burn off even more by combining it with some strength exercises. Studies have shown that people who walked for 50 minutes, 3 times a week lost almost twice as much belly fat as people who only reduced their calories but didn’t exercise.

Cardio exercises include brisk walking, jogging, running, cycling or there are many cardio machines that you can also use. You should try to get 45 minutes of cardio exercise with each workout which is a great natural way to lose belly fat.

Here is a great exercise routine that can have you burn up to 500 calories in one session. First do 3 minutes of warm up exercise. Next push up the intensity for 3 minutes, then push yourself as hard as you absolutely can for 2 minutes. Slow down a little for 3 minutes and then push yourself as hard as you can for 2 minutes. Repeat this 3 minutes regular intensity then 2 minutes high intensity combination for a total of 45 minutes ending with 2 minutes of cooling down exercises.

Working and building your muscles is also very beneficial when you are trying a natural way to lose belly fat. Muscle burns more energy than fat so the more muscle you build the more fat you will burn off when exercising. Try to combine your cardio exercises with some strength training to build up and tone your muscles.

A stability ball is also great for toning your tummy muscles and getting a flat stomach. You can get a stability ball for about $30 from most sporting goods stores. Lie on your back and hold the ball between your legs and lift into the air, hold this position for one minute. This is just one of the many exercises that you can do with the stability ball to help tone your stomach muscles. The ball should come with a manual that will include exercises.

A good diet and exercise that includes both cardio and strength training is the key to a natural way to lose belly fat.

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Weight Loss And Cardio Go Hand In Hand

Weight Loss And Cardio Go Hand In Hand

Weight loss and cardio workout plans can help you reach your goals to shed those extra pounds. Although many people would prefer to forget exercise altogether, the most effective way to lose weight is to combine a healthy diet with regular cardiovascular activity. Keep in mind that your cardio workout should be something that you practice consistently and, if possible, that you enjoy.

So, how do you go about establishing a solid weight loss and cardio plan that suits you and your lifestyle? Take a moment to consider how much time you can dedicate to working out, how in-shape or out-of-shape you are, what kinds of activities you enjoy (or don’t mind) doing, and your final goals.

If you’re biggest obstacle in terms of exercise is squeezing in the time to do it, then your best bet might be an elliptical trainer (stationary exercise machine) that really gets your heart rate up and allows you to burn a lot of calories in a short period of time. An elliptical trainer simulates walking or running but it lessens pressure on the joints which can cause injuries. You can choose your level of intensity and most people who are just starting out will only do a couple of minutes at a time. As you continue to exercise consistently, you will be able to gradually increase how many minutes you work out each session.

If you have more time and/or if you find the machines boring, you can try an aerobics class, boxing, kick boxing, swimming or other more stimulating activities. If you prefer to be outside for your activity, you can try walking or jogging.

It’s really important that you choose something that you like for your regular activity. This is not something that you should practice only when you’re trying to lose weight but something that you should be able to maintain as part of your lifestyle, maybe in a less intensive way than when you are in a weight loss phase. You can also switch your exercise routine around a little bit every day to provide some variety. Or, if you walk or run for your exercise, go a different route every day.

If you find that you aren’t yet in good enough shape to do a cardio workout, start out with something very small and work your way up. Just make sure you are doing something. Dedicating even just five to ten minutes each day to some kind of activity is better than not doing anything at all. Remember that this is all a process that will allow you to start losing weight effectively and maintain a lifestyle that includes healthy eating and activity. Consider parking at the end of the parking lot when you go to stores or getting up walking around during commercials while watching your favorite television program. All of these small things can get you results with your weight loss and cardio plan.

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Boring Ol’ Cardio

Boring Ol’ Cardio

Cardio is a very important aspect of any work out. There are numerous benefits to a good cardio routine. In the real world, there are many ways to get a good cardio workout. You can jog, play sports and get chased by the police. In the gym cardio usually revolves around a handful of machines. There are the stair climbers or steppers, the elliptical trainers, tread mills, and bicycles. That’s about it. A good cardio routine can last anywhere from 20 minutes to an hour and is really intensive. The problem is that when you are on a cardio machine, you do the same thing over and over. What I am trying to say is that for most of us cardio gets boring after about five minutes. Don’t lie, you know what I am talking about. The best I have every heard about cardio is ‘I don’t mind it.’ In other words, I get really bored, but I will keep doing it cause it works.
Being bored is horrible. Being Bored is even worse when you know you have another 25 min left and the seconds crawl by like eons. So what gives. Why does cardio have to be so boring? I think it’s a safety issue. In the real world if you go running or play soccer for example, you environment and all its inputs are constantly changing; you run by different scenery, you miss the shot on goal. These changing characteristics are what make the whole process fun. In the gym, however, since space is limited, you have to do your cardio rooted to one spot. Very little happens to your environment to elevate the boredom. Imagine though, if you could have all the excitement of a soccer game while sitting on a recumbent health cycle? At first you may think it’s a great and fun idea. No more boring cardio! Think about it and it becomes a little terrifying. The sheer amount of stimuli hitting you from all angles, your mind would exhaust quickly and you would run the risk of injury (not to mention getting overwhelmed). That is why cardio machines are so boring. They design them to be boring so you don’t hurt yourself. So when you climb up onto your favorite elliptical trainer, remember that its boring for a reason.
What can we do to make cardio more fun? Being new to the world of the gym I think I have some neat ideas to make cardio a more exciting activity. Ok that’s a lie. I don’t have any way to make cardio more exciting, but I do think there are some techniques to make the cardio experience pass more quickly, which, when you think about it, is the next best thing. I really try to distance my mind from my body. I try to unplug. I daydream, listen to loud music and think about my shopping list. For a whole week I designed a basement apartment for my house. It was quite the undertaking. Really focus on not thinking about time. Cover up the timer, know where the near by clocks are and avoid looking at them. Do what ever it takes to detach your self from the realm of the here and now. Remove yourself from our world governed by the second hand. Slip into recesses of your mind and tune out. While the cardio won’t go away at least you can distract yourself. Cardio machines make cardio boring and boring cardio is hard to stick with. Take comfort in knowing that your body loves the attention of a good cardio workout.

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Fitness Rowers Reviews

Fitness Rowers Reviews

It’s important to read the fitness rower reviews before investing in them. Fitness rowers give a complete workout and are high impact cardio vascular machines. They help in cutting the flab as well as toning the body. The fitness rowers simulate the action of rowing in water (like rowing small boats). Therefore there is exercise for arms, legs and the whole body. Fitness rowers give washboard abs (or abdomen) and make the butt more clenched.

However they have certain disadvantages. They are very pushing for the joints and the knees, thus people who suffer from arthritis of the knees and the joints should avoid it. Instead they should go in for the low impact cardio vascular machines. Before using the fitness rowers, one should seek the advice of the doctor. When you get the go ahead from the doctor, you’ll find many reviews which can tell you which fitness rower will work the best for you. The fitness rower reviews show the comparison between the various fitness rowers that are available in the market. After you have gone thru a thorough comparison, make the decision to buy the fitness rower.

If done properly and without pushing yourself too far, then this machine is great for a whole body workout. You can use the air rowers both at the gym as well as at home. The home models are more compact and can be easily folded away under the bed or some such similar way. That’s why it’s great even for small spaces. Thus if you are looking for the home versions of the fitness rowers, look for a review such that the reviews of the fitness rowers help you in the purchase decision. Ask your gym instructor as well a the personal trainer to give you tips for buying the best fitness rower.

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When Having A Big Heart Isn’t A Good Thing

When Having A Big Heart Isn’t A Good Thing

A figurative “big heart” connotes that someone is kind and generous. But a literal “big heart” is not a good thing, especially to people in the medical profession. People often mistake this as a disease, however, doctors say that this is an underlying problem to certain cardiovascular conditions.

Cardiomegaly
Cardiomegaly is a medical condition where the size of the heart becomes enlarged. This abnormal enlargement exceeds the cardio-thoracic ratio of more than 0.50. A person’s cardio-thoraric ratio determines which size a person’s heart is supposed to be, this makes the normal heart size difficult to exact as everybody has a different cardio-thoracic ratio.

For most people, an enlarged heart will not manifest any signs or symptoms from the condition, however, some people do manifest symptoms. Symptoms depend on the severity of the case of the patient. Most commonly, these symptoms are associated to the heart’s inability to pump enough blood properly, these include:
l Breathing dificulties.
l Dizziness.
l Arrhythmia (abnormal heart rhythm)
l Edema (swelling)

Heart enlargement is not an easy thing to diagnose. Physicians usually suggest for patients to undergo a series of testing to determine if they do have cardiomegaly. These battery of tests include:
l X-rays.
l Echocardiograms.
l Electro Cardio Gram (ECG)

What causes heart enlargement?
As what was mentioned, heart enlargement is not a disease on its own, but rather an indication of an underlying condition. Cardiomegaly may be caused by thickening of cardiac muscles, ventricular hypertrophy, and exercise.

Cardiomegaly is said to be a result of thickening of the heart muscles that occurs when the heart has an increase in its workload. The increased workload is most often caused by other health conditions present in the body. Some of the noted conditions that may cause of heart enlargement includes:
l High blood pressure
l Heart valve disorders
l Viral infections
l Severe anemia
l Thyroid disorders
l Hemochromatosis (excessive iron in the body)
l Amyloidosis (abnormal protein build-up in an organ)

Exercise is also a contributory factor for heart enlargement. Athletes have been said to have bigger hearts. But this is a result of their extensive training, and is not in any way an indication of the presence of a medical condition. In this one instance, cardiomegaly is not considered a bad thing.

Heart enlargement may also becaused by ventricular hypertrophy. In this case, the left or the right ventricle, in some cases both, become enlarged. This condition is more common for people who have chronic systolic heart failure or cardiomyopathies. Cardiomyopathy is the loss of strength of cardiac muscles.

How is cardiomegaly treated?
Treatment depends on the severity of the cardiomegaly. It is most often a medication or treatment procedure related to the underlying condition. Diuretics have been used to enhance serous fluid output in the body, to prevent heart swelling. ACE inhibitors and Beta-blockers are used to treat underlying cardiovascular conditions that may have contributed to the enlargement of the heart.

As you are reading this, more research is being conducted to come up with a more effective treatment for cardiomegaly. The aim of these research is to completely do away with cardiomegaly, as well as the conditions associated with it. And hopefully, soon enough, a cure will be introduced to the market.