Cardiovascular workouts offer unparalleled health benefits. Aside from aiding in weight loss (when combined with strength training exercises), cardio exercises strengthens the heart and lung muscles, improves circulation by maximizing the amount of oxygen your body takes in and increases endurance and stamina. Because of these, cardio workouts lower blood pressure and thereby reduce one's risk of heart disease, heart attack, stroke and type II diabetes. What's more, taking 10,000 steps a day has been proven to reduce the risk of certain types of cancer.
Still the benefits keep on coming. Cardio exercises activate the body's immune system to protect the body from the onslaught of various diseases. It increases bone density, preventing osteoporosis especially in women, improves flexibility and increases one's energy level. Cardio workouts release endorphins, makes the body feel good, reduces stress and relieves tension. It also increases confidence, promotes self-image and enhances self-esteem. It also enables one to sleep more soundly at night.
Cardio workouts that you can do at home may be done for 30-40 minutes each day, three to five times a week. There are always three parts to any cardio workout session: the warm up (which approximately lasts 10 minutes), workout proper (30-40 minutes) and cool down (10 minutes). You must never neglect the first and last parts inasmuch as these are important in preparing the body for the exercise and facilitating the body towards normalcy after an intense workout.
One of the best cardio workouts that can be done at home is dancing. Whether you choose ballroom dancing, hip hop, aerobic dance or jazzercise or belly dancing, this cardio exercise is sure to give you the workout you need without being boring. The beat of the music keeps you moving.
Jumping rope exercises is another good option too. Make sure you increase intensity as your body gets more accustomed to the exercise.
If you want a more laid back workout that you can do in the living room, you can always check out a home video on Pilates cardio. That is highly recommended too.
But perhaps one of the most effective cardio exercises is one that need not necessarily be done at home but is based from home. Walking is one of the easiest workouts that almost anyone can do. It's a natural thing to do and does not require any other equipment other than your own two feet. Besides walking, other cardio exercises that begin and end at home include jogging, rollerblading and bicycling. If you want to push your cardio workout to the next level, you can do sprints right in your own backyard. Measure a comfortable distance for you to sprint back and forth in. Increase the distance when your body gets used to it. If you have a pool, swimming is a no-impact cardio workout to try as well.
Cardio exercises are great workouts that give your body various advantages. Not only does it make your body more physically fit, it improves your psychological wellbeing as well. Cardio workouts that can be done at home such as those mentioned above give you the flexibility to schedule the workout at your most convenient time.
Who Would Have Thought That Eating MORE Would Flatten Your Belly?! Click here to find out more.
Before you go, read my revealing Insanity results and find out how easy it can be to build lean muscle from your house without equipment using the Shaun T Insanity workout.
Proper mental preparation will make your running workout easier and more efficient. If you have planned for every aspect of your run, then you will be more mentally and physically ready to achieve any running goal you put your mind onto. Therefore, here are 4 steps for preparing mentally for your running session:
1) The big picture:
Here you will be taking a more global look on your running. Before you head out of the door, you should have clear answers to the following questions:
? What type of run is on the schedule?
? Is there some aspect of this training run that you should pay particular attention to?
? What do you need to work on the most?
2) You present state:
Take a good look at yourself, and be aware of your current condition. Scan your body and find out if there is anything going on in your body that could negatively influence your run, physical, emotional, or mental:
? Do you have any pain or uneasiness in your body?
? Do you still have any tiredness from your previous run?
? Are you experiencing any lower energy levels? If yes, due to what reasons?
? Do you have any injuries, stiff or sore muscles? Etc.
I think that you are getting the pig picture. Basically anything that could draw you away from having a spotless undistracted run.
3) Make the right adjustments:
According to your answers to the above questions, you should make the right adjustments, especially if you need to accommodate something going on in your body. For example: if you have low energy levels, you might replenish your carbohydrate intake and get the needed energy for the exercise.
This is not about making it perfect each time. There is no such thing as a perfect run - you should focus your mind on making progress on each run. Progress not perfection as the say in Alcoholic Anonymous.
4) Know specifically what you will be doing:
By now- you should have a clear picture of your current physical, emotional, and mental state. You should know what kind of adjustment you have to make.
Therefore you know specifically what you will be doing and where you will be putting your attention during your run. Energy goes where attention goes.
If you are well focused and clear on what to do, success will be handy and very easy. And this skill will generate itself to every aspect of your life.
Who Would Have Thought That Eating MORE Would Flatten Your Belly?! Click here to find out more.
New Free and Exclusive Report:
Go to http://runnersblueprint.com/weightlossrunning.html and grab your F-R-E-E copy of my Special Report: "Weight Loss By Running". This is a limited offer so hurry up!
Inside this FREE REPORT you will learn exactly what to do to Lose 19 Pounds or more in less than 3 months. So join the hundreds we have already helped and visit us now!
From David Dack - Running Author and Enthusiast
Focusing on cardio when you workout is a great way to burn plenty of fat while boosting your endurance levels. Something very few people know about is how inefficient traditional cardio is. This article is going to explain what makes a good cardio routine. The cardio routine you will learn here is far more efficient and will provide better results in less time.
The routine I am going to talk about is called High Intensity Interval Training, or HIIT for short. If you spend 20 minutes doing HIIT you will get more out of it than a whole hour of traditional cardio. A significant reason for this is the high levels of fat burning hormones HIIT helps the body create.
Your muscles consist of 3 different fibers:
The First is the Slow Twitch
The Second is the Fast Twitch
The Third is the Super Fast Twitch
You should focus on your super fast twitch muscles if you want to boost the creation of fat burning hormones (HGH). When you undergo HIIT you take advantage of your super fast twitch muscles and therefore your body creates greater levels of these hormones. HIIT can work with almost any cardio you can think of, however when you first start the best cardio to partake in is with a recumbent bike. Also, the best time of the day to do HIIT is in the morning.
These are the benefits you gain from HIIT over traditional cardio workouts:
- When you stop traditional cardio your body will stop burning calories, so if you run for an hour you will only burn calories for an hour. However if you implement HIIT your body will keep burning calories for hours after you finish. Another benefit of HIIT is how quickly you improve your endurance and stamina.
- With the increased fat burning hormones you will burn fat quickly but also slow the aging process. Just 20 minutes of high intensity interval training gives better results than an hour of traditional cardio. Think of it like this, you save yourself 40 minutes each session!
- Have you ever watched the Olympics and wondered how all the sprinters have such amazing abs? It's not from doing countless crunches and sit-ups, it is from the sprint training.
- You feel less hungry when you undertake HIIT. I don't have to remind you that eating less is a big part of losing weight.
Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
Click Here Now to find out more!
I have an article on my blog that gives exact instructions on how to do a HIIT cardio routine, to read it click here => Cardio Routines. For more articles on how to get ripped, building muscle and fat loss, visit my blog, at Get Ripped.
Some people can fall asleep before their head hits the pillow, while others can toss and turns for a while before finally falling asleep. Some people can sleep soundly through the night, while others end up waking up once or twice in the middle of the night. How well you sleep can have a profound effect on how you function throughout the next day.
Adults need between 7-9 hours per night. The boundless benefits of sleep influence how well we do so many things daily. Sleep helps people organize their thoughts, be more focused, make better decisions, and be more productive. If you get a good night's sleep you'll wake up refreshed and rested. However, doing so just once in a while is not going to give you the full benefit. Develop a consistent sleep pattern including a regular bedtime. Turn off all electronics at least an hour before bed.
For instance, if you get more sleep you'll have more energy for things like...exercise! When the body is rested, it wants to be more active and wants to take more action. We?re not talking about running a marathon, but you may be more apt to taking the stairs instead of the elevator up a few floors, encourage a walk with a colleague, or spend a little extra time in the gym trying some new exercises.
Plus, better sleep can help you make better decisions at mealtime. There is no meal more important than breakfast. After a night of not eating, your body is craving a nutritious breakfast. If you?ve had a good night?s sleep, the decision to have a nutritious breakfast is made easier because you are not exhausted and reaching for what is most convenient. Eggs are a great source of protein. Throw some vegetables in them and have a nice omelet with a piece of whole-wheat toast. Your body will say ?thank you!?
It is recommended that before beginning any type of physical fitness or nutritional program that you consult with your primary care physician. One great way to start the process is by getting your annual physical. This will give you a baseline for your current state of health. It may also uncover any underlying issues that you may not have been aware of. It is also recommended to look for assistance for setting a course down this new healthy road by speaking with a personal trainer NYC, nutritionist NYC, or NYC health coach.
<
Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
Click Here Now to find out more!
By: Jordan Glenn
Article Directory: http://www.articledashboard.com
About the Author I have always believed that anyone who wants to live a healthy lifestyle should have the opportunity. For more information please visit neighborhoodtrainer.com.
Getting regular exercise is an important part of maintaining a healthy lifestyle. It helps keep our weight in check, keep our muscles strong, overall it helps our minds and bodies function better even as we age. There are two main types of exercise, cardio and strength training otherwise know as resistance training or weight-bearing exercise. They are both important because they offer different benefits, but sometimes strength training is overlooked.
Why Is Strength Training Important?
As we age we start to lose muscle and this can lead to a number of health concerns. Loss of muscle can result in a decrease of bone mass, decrease in muscle strength which can lead to injury, loss of balance and an increase of aches and pains as we age. But strength training can help reduce and even reverse these things as we age if done regularly. It can help us maintain a fit body, improved functioning and it can help us maintain and even improve quality of life.
Finding A Routine
Of course for best results it is important to blend exercise with a healthy diet. But with a healthy diet and a regular exercise routine, three strength training sessions a week, twenty minutes each, will provide positive results.
If you are new to this type of exercise it is best to start slow; you will be able to build up over time as you build muscle strength. You may even consider finding a personal trainer to help you get started with a routine that will help you reach your goals, whether that means six pack abs or simply staying in shape. A trainer can make sure you are doing the exercises correctly and set you on the right path.
Find a way to add this type of exercise to your existing exercise routine. If you normally walk for exercise add ankle and wrist weights or after your walk do some exercises with dumbbells. You may want to find an exercise partner this way you can share results with each other and be accountable to each other to stick with it.
Find a form of strength training you like so you will do it regularly whether that means weight lifting, yoga, a fitness DVD or using exercise equipment. Finding something you enjoy is critical to make this a regular part of your lifestyle.
After doing this for even a couple of months you should start to notice a difference in the way you feel and in your strength.
<
Learn how to lose the last 15 pounds and look awesome in no time! Click Here Now!
By: Lars Garrett
Article Directory: http://www.articledashboard.com
Discover how adjustable weight benches can help provide a comfortable place to get this type of exercise in your own home even if you don't have a lot of space. Learn more at: Weight Benches Guide
Jogging can be fun. A lot of you might not agree with this. Certainly, running around daily may get a bit repetitive and boring too. However, you do not need to give away a healthy practice just because of the monotony that seeps in eventually. There are a few simple ways that can help make your jogging fun.
Mix it up. This is perhaps the ideal thing that can be done to keep up the interest quotient of your jog. When you are running continuously, it might seem like a never ending process. To break the dullness merely alternate with some exercises while you're jogging. For instance, you can add sprinting to your jogging. Jog for 2 minutes and then sprint for one minute. Otherwise, you could also mix up other exercises like push-ups, wall press, sit-ups and stretches with your jogging. These exercises joined with jogging can help you achieve slim and toned legs.
Using weights is yet another thing that can be done to make your jogging interesting. Adding weights increases the resistance, that will make your jogging even more challenging and fun. Furthermore, it also helps develop strength and stamina. If you wish to add weights to your jogging, then you can easily opt for ankle weights. Another idea could be keeping bottles of water in a rucksack and tying them to your feet.
You could also make your jogging musical. Music interests majority of people. You may choose a few songs that would enforce your rhythm while jogging. A song with quick beats could be best for jogging. It would keep you alive and awake! Remember to pick a good quality player for your jogging time. It's got to have good head phones to ensure that they stay on when you run. The player must be robust enough to stand the rough use. Poor quality player won't last long in this case.
Jogging could also help you awaken your instincts. You've a chance to admire nature while jogging. If you jog at night you could admire the moon in the sky or if you jog in a park you could observe the attractiveness of the plants around.
Jogging provides an array of benefits. It boosts your stamina, helps keep blood sugar and cholesterol levels in control and enhances metabolism. It even promotes weight loss. However, in case you wish to enhance the results, consider using Caralluma Burn appetite Suppressant along side. With heaps of benefits offered by jogging, it would be silly to give it up because you're bored. Use the above mentioned suggestions and continue the practice.
Learn how to lose the last 15 pounds and look awesome in no time! Click Here Now!
Here is some more information on Slim And Toned Legs and Caralluma Burn Appetite Suppressant.
When you're thinking about ways to lose weight, one type of exercise that always comes up is cardio exercise. These is where you increase your heart rate and breathe faster like when you jog, swim, or play basketball. Cardio exercise help you start burning off body fat.
How Long Should You Exercise For?
Generally it's important to do cardio in increments of ten minutes. The most important thing to remember is to sweat and become somewhat short of breath. That way you know your workout is effective and you're not just "floating by" and getting the best out of your workout time. You should focus on "power sessions" that get your heart pumping at least once a day.
So What Actually Counts As a Cardio Exercise?
The cool thing is that you may already be getting cardio exercise out of your daily routine. Say you take a daily walk during lunch, or you always walk up the stairs. Squeezing in physical activity during the day may be a good option if you have a busy lifestyle.
But in order to really count as cardio it's important to keep your heart rate up. For example, washing the dishes probably isn't enough to count as cardio exercise. However, doing the gardening and pushing the lawnmower can count if it gets your heart rate going. Hey, why not take care of two things at once and do some yard work and get some exercise?
Some other activities like riding a bike, going bowling, walking the dogs, playing with the kids can count towards cardio exercise. Just as long as you get your heart pumping.
More Strenuous Activities
It will help if you can eventually build up to more strenuous exercises to lose weight - however many of us will need to gradually build up to these over time. Some of the more vigorous activities include swimming, running, and riding a bike on hills.
You will really be pushing your body to lose weight as you push your body to new limits.
Doing What's Best for You
The fact of the matter is in order to get into a healthy exercising routine, you have to start somewhere. And that can be as simple as taking a 30 minute walk during lunch! You have to strengthen the muscles in your body and that includes your heart. If you really want to achieve your fitness goals you need to take the first step. With every step you will gain momentum and motivation towards finally achieving your desired level of fitness.
Who Would Have Thought That Eating MORE Would Flatten Your Belly?! Click here to find out more.
For more valuable diet and fitness information, go to http://www.tntdietreview.com. Ryan Sorensen is a full time writer and fitness expert.