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Category Archives: Fitness

Our Son and His Well Though out NFL Dreams

Our son in high school is developing an opportunity to play college football in hopes of getting into the NFL. There is nothing random about his planning. He is focused on the goal, and is keeping his academics strong knowing that even a long-lived football career eventually ends. He asked us if we would help him by hiring a Denver personal trainer to help develop his natural skills into something that would wow the scouts. There is a heavy competition to get from high school sports into playing on teams in college and hoping to go pro.

Tips to Improve Your Health

It is very important for a person to assess his or her physical health. You can see the external problems but you should also know your body from within. If you have some external problem you always go to the doctor to have it checked. But at times when you do not feel good from within and find no symptoms of ill health you do not make an effort to go for a check up. It is here when we create problems for us.

Whenever you feel weak or low visit your doctor. You could be facing some health problems which could be tackled easily rather than delaying and making it worse. Your body starts showing symptoms if it is unwell. The symptom could be physical as well as emotional. Never ignore the symptoms your body gives such as falling of the hair, often feeling weak and lethargic and getting irritated fast. These could be indications of serious problems.

Give time to yourself and improve healthcare. There are different ways of improving your health and it only requires a little of your time. You have to learn to be cautious towards your health.

How to improve health?

It is not very difficult. You have to see to what you are eating. Are you eating healthy food or only junk food? Do you take juices, fruits and vegetables in your diet? Is your diet balanced with all the vitamins, minerals and proteins? These are the questions you should often ask yourself and include that food which you do not have at all. You should avoid any kind of deficiency. At times you avoid certain food out of lack of interest and as a result facing health problems.

Overeating is also a factor responsible for an unhealthy body. Obesity is one of the main problems today. To avoid obesity you have to have a controlled diet. Avoid too much of fatty food. Again include juices in your diet. Vegetables juices give you a lot of energy as and at the same time they contain fewer calories. You should include fruits and vegetables in your food.

Exercises are a good way of health care. Exercises keep you physically fit and active. The muscles are strengthened when you exercise and there is proper circulation of blood. You could do any type of exercise such as aerobics, yoga exercise or just do some basic exercises. They not only keep you physically fit but also relieve you from stress.

To improve your health it is very important to improve your lifestyle. What you eat? How you eat? When do you eat? How much do you sleep? These questions tell you much about your lifestyle. When people do not eat healthy, that is they take too much of fatty food, they skip meals, do not have proper timings to eat, do not take much of vegetables and fruits and they do not take proper sleep then we can say that their way of lifestyle is unhealthy. They are the people who often face health problems.

So for a healthy living eat well, sleep well and exercise well.

 

Prevent Heart Disease with Fitness and Exercise

1) Fitness and exercise prevent heart disease. That is a proven fact, and yet more Americans than ever are suffering from obesity and type two diabetes are considered an epidemic in the United States. If you are overweight, and especially if you are obese, or if you’ve been diagnosed with diabetes, then listen to your doctor and begin a regular fitness and exercise program. You’ll be glad you did.

One of the benefits of fitness and exercise, as any physician will tell you, it that fitness and exercise help control blood sugar. A diabetic who takes medication daily may find that less medication is needed with a regular fitness and exercise program. Many diabetics who stay with fitness and exercise programs find that they are able to quit the medication and get their diabetes under control in a totally natural way.

Triglycerides are also too high for most Americans. High triglycerides are linked to heart disease, including heart attacks and strokes. A great natural way to reduce your level of triglycerides is to simply begin and stick with a fitness and exercise program, while eating a sensible diet. Triglycerides at too high a level are also linked to high blood sugar, and it is common for diabetics to have high triglyceride levels. Therefore, in this case fitness and exercise can take care of two potential health risks at the same time.

Many people have marveled at the way being over weight has become an American way of life, and wondered what caused it. Many point to sedentary lifestyles, working in front of computers, and watching too much television. In addition, many Americans eat diets high in fat and carbohydrates. Whatever the root causes fitness and exercise can be a major part of the cure for this problem. Engaging in physical activity, increasing the heart rate, and just getting active can help a person loose weight, control triglyceride levels and improve diabetes and should not be ignored. Parents should restrict time spent by children with video games or watching television and encourage them to engage in fitness and exercise the way children in past generations have, playing games like baseball, basketball and jump rope. Children who learn the benefits of fitness and exercise at an early age will go into adults, who enjoy fitness and exercise, lead healthier lifestyles and tend to live longer, healthier and obviously happier lives.

2) Fitness and Exercise Gain Popularity

Fitness and exercise are gaining popularity in our culture for many reasons. Reactions against the sedentary lifestyles Americans have lived for decades, a rash of type two diabetes with people engaging in fitness and exercise to improve their conditions, parents encouraging youngsters to get up and away from the television and work out, and the baby boomers, pursuing fitness and exercise as they age, to allow them to enjoy their advanced years. Regardless of the reasons, many Americans take fitness and exercise very seriously.

Ways, in which Americans engage in fitness and exercise activities are varied and show the diversity of both the population and their interests. Many people go to gyms or athletic clubs. Others participate in sports events that they enjoy. Fitness and exercise activities can include bowling, racquet sports like squash, golf, summer softball leagues, horseshoes, hiking, horseback riding, and many other fun things to do. Fitness and exercise activities in American have many faces.

One of the most popular fitness and exercise activities is simply walking. Many people of all ages enjoy taking a brisk walk every day. This simple fitness and exercise activity can be done by almost anyone. So many Americans are walking these days that magazines are published devoted to the activity. Generally Americans are not as organized as their European cousins when in comes to walking. In Germany, one of the most popular weekend fitness and exercise activities is the volksmarch, or people’s march. When a volksmarch occurs, people of all ages gather together to take a day long, or half day long walk through a town or a country location, stopping to share a meal along the way. They combine fitness and exercise with social activity, and everyone has a great time.

Americans may not be ready for the volksmarch yet, but they find many other fitness and exercise options to their liking. Golf is more popular now than any time in history. Tennis is making a popularity comeback. Even martial arts are fitness and exercise choices for many. For Americans the important thing about fitness and exercise is to do something and make sure that the something you do is something you enjoy. Fitness and exercise will lead to a longer and healthier life, and give a great deal of fun to the participants along the way.

3) Fitness and Exercise– Can Extend Life

Physical fitness and exercise can extend life, and perhaps fitness that is even more beneficial and exercise can ensure that a person’s years of life are more productive, more pleasant, and more enjoyable, and who would not want their years of life to be enjoyable? Fitness and exercise seem like a small price to pay for such great rewards.

The first step in a fitness and exercise program is in deciding what type of exercise you enjoy. Fitness and exercise needs to become a lifestyle and that are more likely to happen if you engage in activities you consider fun. Do you enjoy swimming, hiking, walking, running, racquetball, tennis, golf, or any other sports? Are you the type of person who enjoys lifting weights, or using the Stairmaster machine at the local gym? Everyone has different tastes when it comes to fitness and exercise. Deciding on the activity that is right for you is the first step.

Next, make sure that you don’t overdue it. Many people rush into a fitness and exercise program and over due it the first day, leading to sore muscles and aching backs. When that happens, they are much less likely to continue their fitness and exercise program. Moderation is important in a fitness and exercise program. Also, if you are extremely out of shape when you begin your activity, you need to start out at a slower place than you would if you were moderately in shape. If possible, get advice from your doctor or another healthcare professional or physical fitness instructor before beginning your fitness and exercise program, and find out what is right for you. For many people ten minutes of brisk walking every other day is enough to get started. This can gradually be advanced to fifteen minutes, and then twenty. The important thing with fitness and exercise is to stay with it. The more you do, over time, the more “in shape” you will become and the more you’ll be able to do. Right now six months seems like a long time, but if you begin a fitness and exercise program now, six months will come and go quickly and you’ll see a noticeable difference in your fitness level, your stamina and the way you feel.

4) Fitness and Exercise and the Older Adult
Fitness and exercise are not just for children and young people. Older adults can reap mountains of benefits from becoming engaged in a regular program promoting fitness and exercise, and many older adults are doing so. In fact more older adults are taking fitness and exercise seriously now than in recent decades.

Mall walking is a popular fitness and exercise activity for older adults. Brisk walking is one of the best forms of exercise people can do for themselves. Shopping malls offer consistent temperature and protection from the elements. If it is snowing or sleeting outside, you can still walk in the mall, getting all the benefits of a fitness and exercise program without having to brave inclement weather.

Swimming is another popular fitness and exercise method many older adults enjoy. Swimming exercises every muscle in the body, but is easy on the knees and joints. While many older adults enjoy swimming laps, others have incorporated water-based calisthenics into their fitness and exercise programs, with great results.

The baby boom generation of Americans is getting older, with many baby boomers now reaching retirement age. This generation though is different from preceding generations. Baby boomers tend to live longer, and are more concerned about health. More baby boomers watch their diets, try to control their weight and make fitness and exercise a regular part of their lives than older Americans have in past generations. Add to that the advancements made in medical treatments and these baby boomers can expect to live for many years to come. Fitness and exercise will continue to play a major role in their lives.

Of course, fitness and exercise are not the only factor to be concerned with. Diet also plays a part. A high fiber diet, with most carbohydrates coming from whole grains and protein coming from more lean portions of meat to limit fat also contribute to health. When proper diet and fitness and exercise are linked the result more often than not is a healthy person, no matter what the age. Combining fitness and exercise with proper nutrition is a win win situation for everyone involved.

5) Fitness and Exercise For Children

Fitness and exercise are important. We all know that, and had that lesson drummed into our heads in school. But, how much attention do we pay to our children when it comes to fitness and exercise? In our modern day, too many children spend the majority of their time either on the couch in front of the television, or in their rooms on a computer or playing a video game. Fitness and exercise, a natural part of childhood in past generations, is something that the modern child and the modern parent have to work at on a daily basis.

If your child is lacking in fitness and exercise think about enrolling your child in an after school sports program of some sort. Soccer is a popular fitness and exercise method, and in the proper season so is hockey, softball, baseball, lacrosse, football, tennis, and even golf. Many parents find that their children enjoy swimming and as one of the best methods of fitness and exercise in the world, swimming should be encouraged. This can be simple playing or exercising in the water, or formal swimming laps in an Olympic sized pool. Both methods of fitness and exercise are great.

Those who live in rural areas may find fitness and exercise to be easier to come by than those who live in urban areas or in the suburbs. In a rural area, a child has fields to play in, woods to explore, and sports like fishing, as well as chores like feeding livestock. For the rural lifestyle fitness and exercise is more ingrained. For children living in the city, fitness and exercise can be explored at the nature center, at the Y or health club, and with after school activities. Even simple games like four squares and playing with a jump rope can be good forms of fitness and exercise.

Wintertime seems to be a time when many people, both children and adult, forsake their fitness and exercise programs. That is too bad because that makes it all that much harder to get back into shape when spring comes around. Fitness and exercise is something that should be pursued all year long. During the winter sports that keep a person indoors, like bowling, are good choices. Also indoor health clubs and activities like mall walking in groups are good choices for fitness and exercise. Whether a person is a child or an adult, fitness and exercise should not be overlooked.

6) The Key to a Strong Body

No one can argue that exercise is an important factor in not only the weight loss battle but also the larger war on a healthy body. Regular exercise ensures a person will suffer from fewer ailments, feel stronger, and in many cases live longer.

Exercise isn’t all about running a mile, or doing one-hundred sit-ups to obtain a toned and trimmed stomach. It’s also about overall fitness. Conditioning the body as a whole including the muscles and most importantly the heart muscle is a key piece in the healthy body puzzle.

Regular aerobic exercise is fundamental in keeping our hearts working exactly the way nature intended. This could include jogging, running, walking, cycling, or even swimming. Keeping the heart rate elevated for a prescribed amount of time is vital in building up the muscle of the heart. Doing this daily or even several times per week is an important first step in the journey to overall fitness.

Many younger people find fitness as a great fringe benefit behind enjoyment when they are participating in their favorite activity. Snowboarding and skateboarding have become extremely popular and the fitness benefits are substantial. Many muscles of the body are worked while these sports are enjoyed and the participants are not only having fun but also working out at the same time.

For those less adventurous a walk is a perfect alternative. Even a daily trip around the local park with the family dog is doing your body good. It’s working out your thighs, your buttocks and of course your heart. Many physically fit people depend on walking as their core daily exercise activity. Normally starting slow, it’s not unusual for people to find such enjoyment in getting out into the fresh air to stretch their legs, that the walks become longer and longer until they realize that it’s turned from a short stint to a few mile hike.

Swimming is one activity that almost everyone enjoys. It’s a great way to get fit for people of all ages. Youngsters can be enrolled in swimming classes, which are not only educational, but also a wonderful way for them to exercise in a fun environment. For older children, hanging out at the swimming pool with friends gives them the exercise that they otherwise might not be getting. For adults swimming can be an important factor in their overall fitness. The water can be soothing for those who suffer from knee or joint pains. For older folks it affords them the chance to stretch and strengthen their bodies without the stress of some of the more strenuous exercise regimens.

7) Your Fitness Factor
A healthy body is what most people are striving for. We are inundated constantly with images of slender, toned people. Be it on television or on a billboard as we’re driving down the street. Fitness isn’t all about the weight that the scale says or the dress or trouser size you wear. Fitness is about how healthy you are.

Exercise is vital in the quest for body fitness. Many people join a gym for the convenience of having all the equipment they feel they need to work out. There are machines there to strengthen and tone every muscle in your body. With the onset of personal trainers, the process can be almost effortless. In that case, the exerciser is given a prescribed routine of exercise that will help them achieve the fitness level and body weight that they desire.

Fitness and exercise aren’t restricted to the confines of a gym. Any type of movement can be considered exercise. By taking those movements, a step further a person can work towards their own personal fitness goal.

For a person who lives in an apartment building, the decision of whether to take the stairs or the elevator might seem inconsequential, but those steps up to their floor everyday equal a leg workout. Choosing to hike it up the flight of steps gives not only the legs a chance to stretch, but it also gives the heart a chance to beat faster. By choosing this everyday, the body would begin to respond in a positive way.

The same can be said for walking as opposed to driving. Often when a destination is close people feel inclined to get in their car and drive there and then drive the route back. Lacing up a pair of walking shoes and heading out the door on foot is considered exercise and the benefits aren’t only restricted to the gasoline that will be saved. The entire body will feel the results and if that walk is taken several times a week, perhaps even daily, the fitness level of that person increases.

Exercise can occur in almost every environment. It’s up to the health-conscious person to grab those moments and seize them. By mowing the lawn, the legs and arms are being worked out. Carrying the laundry is akin to lifting lightweights and chasing a toddler eventually equals a few laps around the running track. Paying attention to these same details and using them to their fitness advantage will result in so many health benefits.

8) Fitness and Exercise – 3 Reasons to sweat it

If you wonder, what the benefits are to a regular exercise fitness routine then think a total body fitness that includes mental too. Exercising is what most people dread to do. It seems a chore, or at the least an aggravation. However, read about some of the real benefits of doing the chore of having an exercise fitness program that you can follow to enjoy a healthier, happier and a more productive life. In the long run you won’t regret following a healthy exercise fitness routine.

The following list is only a few of the health benefits that you’ll gain by using an exercise program for your fitness needs. Remember though if you’ve got special health needs or concerns talk with your doctor before starting any exercise schedule. Fitness is the goal, not complicating or making worse any preexisting conditions.

1. Heart Performance. The heart is a muscle and if it isn’t properly maintained through exercise, it’ll become sluggish and useless. The heart pumps needed oxygenated blood cells for the circulatory system. This aids the liver, spleen, and kidneys to easily clean the blood and prevent infection. Exercise for the heart will keep its arteries and veins clean, and reduce the risk of heart attack or stroke.

2. Muscle Tone. Suppleness of the major and minor muscles is improved when an exercise fitness plan is used daily. By strengthening the legs and stomach, the back receives support to do the heavy lifting, bending and turning. Greater flexibility is gained too in all three areas. A good exercise program of fitness only gets getting muscle tone.

3. Mental Stimulation. The brain is mentally stimulated when exercising. Because the body is made up of chemical components, exercise invigorates the brain by making it produce more. There are feel good endorphins that give you a natural emotional state of happiness and well-being. Mental depression is helped when with combined with medication. In fact at times a fitness exercise routine is all that is needed to combat depression.

As you can read these three reasons to sweat it is enough reason begin and follow a fitness exercise program. Other benefits are numerous too such as joint flexibility, and improvement for any eye conditions that you have. Consider too that you can ward off by slowing down the affects of any future problems that may develop with your eyes. You never know when diabetes can hit, and because the eyes contain tiny blood vessels, diseases like diabetes affect your eyesight.

9) Exercise and Fitness – 5 Outdoor Tips on Walking to Slimness
Feeling like that you need to loose a few pounds, and you never want to find them again? But you don’t like an exercise regime of push ups and abdominal crunches. Well take into consideration a fitness exercise routine of walking. In the past it was man kinds only form of transportation. So take a peek at 5 tips on how to walk, and what physical benefits you’ll get with an exercise fitness plan.

You’ll need to prepare to train your mind to stick with a new fitness and exercise program. If you’re looking to loose weight then you’ll need a good surface to travel on. You’ll also need to have some reliable shoes, and a reasonable distance of walking area. By taking on an exercise program for fitness, the pounds will melt away. Remember though people loose weight in different amounts, and at different places on their body. Check out these tips on how to walk for your exercise fitness routine.

1. Burn calories by slow walking. Walking slow for an exercise fitness plan causes your body to drag because of gravity. The dragging affect helps you loose weight.

2. After you loose, the desired weight that you want you can maintain it, or graduate to a fast high intensity walk. Muscle mass will take the place of the saggy skin through toning. You’ll begin to see the affects of what fitness through exercise can do.

3. By making yourself participate in an exercise fitness course daily, and drinking lots of water your kidneys will flush out any bacteria. Also the heart will pump at a more efficient rate.

4. Circulation to the lower leg extremities and feet with an exercise plan for fitness will improve. Whether you do a slow calorie burn walk, or one that has a quick upbeat walk. This benefit is really crucial especially for those with any disease that affects the feet.

5. Skin tone will benefit with weight loss through your fitness exercise course of attack for a healthy lifestyle.

Learning to stick with a routine is probably the hardest part. It takes a lot of commitment to learn a new lifestyle of fitness. Exercise has a lot of benefits and with patience and a go get them attitude – you’ll loose those pounds and never find them again. And won’t that be nice.

10) Regular fitness and exercise

Fitness and exercise are very popular and important phrases of today’s world. However, how much attention we pay to our fitness and how much hours we do exercise in a week. NOT MUCH. For us our life is job, money and home, but if forgets only fitness allow us to live happily without any disease. Still we don’t care about it and do what we like.

Those who are suffering from obesity and type two diabetes, Fitness and exercise is the best option for them. If you are overweight, and especially if you are obese, or if you’ve been diagnosed with diabetes, then listen to your doctor and begin a regular fitness and exercise program. You’ll be glad you did. Many people have marveled at the way being over weight has become an American way of life, and wondered what caused it. Many point to sedentary lifestyles, working in front of computers, and watching too much television. In addition, many Americans eat diets high in fat and carbohydrates. Whatever the root causes fitness and exercise can be a major part of the cure for this problem.

Fitness word is use for everyone whether it is a man, a woman, or a child. Everyone has to be fit and for good fitness, you may have to do exercise regularly. If your child is lacking in fitness and exercise think about enrolling your child in an after school sports program of some sort. Soccer is a popular fitness and exercise method, and in the proper season so is hockey, softball, baseball, lacrosse, football, tennis, and even golf. Many parents find that their children enjoy swimming and as one of the best methods of fitness and exercise in the world, swimming should be encouraged. This can be simple playing or exercising in the water, or formal swimming laps in an Olympic sized pool. Both methods of fitness and exercise are great.

One of the benefits of fitness and exercise, as any physician will tell you, it that fitness and exercise help control blood sugar. A diabetic who takes medication daily may find that less medication is needed with a regular fitness and exercise program. Many diabetics who stay with fitness and exercise programs find that they are able to quit the medication and get their diabetes under control in a totally natural way.

 

Walk For Exercise

As you walk, your body is constantly working to maintain your upright balance. Therefore, it is a constant balancing act, and through this, most of the muscles throughout your body, get exercised.

Often times, slight changes can equate to positive results. That is the case with the secrets I am about to share with you.

Simple Secret #1

When you walk, normally, you walk straight forward. Now however, I am going to let you in on a simple secret. Called Zig Zag Walking.

When you go out for your exercise walk, rather than walking straight forward for your entire walk, mix it up.

All you need to do, is zig and zag from the left side of the sidewalk to the right side, as you walk forward.

What you want to do, is walk about 6-10 feet forward to the left, then head 6-10 feet forward, but towards the right side of the sidewalk, and back again to the left, and so forth. The shorter distance from one side to the other, the more exercise you gain.

When you begin, you will want to gradually ease into doing it. Only spend about 10% of your walk, Zig Zag Walkingtm. As your body gets used to doing it, you can continually increase your Zig Zag Walkingtm to about 75% of your walk.

I recommend, you always do at least 25% of your walk in the normal straight forward walking motion.

You will feel muscles being worked doing Zig Zag Walkingtm, that you don’t usually feel. By doing Zig Zag Walkingtm, you will be increasing your muscle activity.

The exciting thing about Zig Zag Walkingtm, is, it is just as easy as normal walking, (it is actually fun) and it doesn’t take any extra time. Yet, you realize increased fitness benefits.

Simple Secret # 2

Is as simple as changing your shoes.

Most shoes do not allow your feet to function naturally. Due to the hard, flat surfaces we now find ourselves living on, our feet and therefore our muscles, are inhibited.

An engineer discovered, that by altering the sole of our shoes, he could give back a much more natural motion to our feet. Therefore, our muscles can function much more like we are walking in the sand. And thus, we can enjoy all the related, health and fitness benefits.

 

Physical Activity and Cholesterol Level

So what is physical activity? It is defined as participation in any form of regular exercise or sports for at least 30 minutes per day on most days of the week. It is broadly agreed that regular exercise reduces the risk of developing cardiovascular disease and may slow the progression of established coronary artery disease. Regular and vigorous exercise can increase the metabolic demand of the body. This causes favorable alterations in the levels of LDL (low-density lipoproteins) cholesterol, HDL (high-density lipoproteins) cholesterol, and triglycerides. As such, exercise is always recommended to people with hypercholesterolemia, other lipid abnormalities, and in cardiovascular rehabilitation.

Study showed that exercise ability could be a more powerful predictor of mortality among men than other established risk factors for cardiovascular disease. Men with higher exercise ability during treadmill exercise testing confer more favorable improvement in survival rate. Other studies also reported that less fit or less active people could improve their survival rate if they could increase their level of fitness or physical activity. As such, physical activity can be considered as an integral part of a healthy lifestyle to reduce cardiovascular mortality and morbidity.

High blood cholesterol level has been considered as a risk factor for heart disease. The National Heart, Lungs and Blood Institute of USA recognize the casual association between high serum cholesterol levels and the incidence and severity of coronary artery disease. Many evidences have shown that reduction in cholesterol level could lead to a significant risk reduction in the prevention of coronary artery disease. For example, a 1 percent reduction in total cholesterol level can yield 2 to 3 percent reduction in the risk of coronary artery disease.

As demonstrated in many studies, physical activity and exercise training can effectively alter lipid metabolism. As a result of this, significant lowering of total cholesterol, LDL cholesterol, and triglyceride levels with increase in HDL cholesterol levels can be observed.

Physical activity improves our well being both physically and physiologically. Safe and convenient physical activities keep our weight under control, improve blood cholesterol levels, and reduce the risk of heart attack and stroke. In short, physical activity helps us to live a longer and healthier life.

 

Why Exercise Programs Fail?

Jumping in with both feet – Jumping into a fitness program with both feet is very common. Many times people get all ho-hum with their goals and exercise program and have a do-or-die attitude. Granted, it’s a good attitude to have, but it can also be a legacy.

Begin your program slowly by taking small successful steps each day, week, and month rather than just diving into the program and hitting rock bottom suddenly. You must have elbow room to ensure success. The body does respond to small amounts of exercise and those who begin by doing too much too quickly end up on the sidelines due to burnout.

Carrying all your eggs in one basket – All too often, many people begin their fitness endeavors by cutting calories, adding endless hours of cardio, and popping weight loss supplements left and right. Your body adapts very quickly and if you use all your resources at one time, you won’t have anything to fall back on when you hit a stalling point.

Begin lowering calories slowly and adding cardio slowly. Keep harmony and balance. After a few weeks you can incorporate the supplement of your choice to help give the body a boost.

Not knowing where to begin – Not knowing where to begin is not uncommon. Many people don’t have a starting point or know how to create one. Establishing a starting point is crucial and can be a significant factor in your success.

A quality starting point should include your current body status (weight and body fat percentage). This will allow you to determine your caloric base and macro nutrient intake. In addition to your stats, you need to make a fitness plan to include resistance training and cardio to build lean muscle and decrease body fat.

Not following the fitness plan – Many create wonderful fitness programs, yet fail to follow it properly. This can be anything from not doing it at all or simply doing too much. Most of the time my focus is on those not following it, but in this case I want to tap on those who do follow it, but in excess.

If you create a plan of weight training four days a week for 45 to 60 minutes and cardio for four days a week for 30 minutes for the first week and cardio 40 minutes the second week, then do that. Don’t overstate your cardio before it’s time. More is not better. It’s how you implement it.

Improper nutrition – You can exercise until you are blue in the face and you won’t see desired results until your nutrition is in order. Many venturing onto a fitness program choose poor quality food rather than whole food that nourishes the body.

For continual success in your fitness endeavors, set short and long-term goals, pace yourself, create a fitness program and follow it as prescribed. Staying consistent on your program will ensure success.

 

Jump Rope Workout

When starting an exercise program, it’s important that you work your way into it. If you have been doing aerobic exercise for some time, you’ll be able to “jump” into a fitness jump rope workout easily. Once you’re comfortable with the motion, you can increase your speed and incorporate different jumps.

For those new to aerobic exercise or for those resuming an exercise program after some time off, it’s very important to take it slow as your body adjusts. In addition, because jump roping is a high impact exercise, meaning that both feet leave the ground simultaneously, there is a greater risk of injury.

Even if you were a star jump roper as a child, chances are you may need to practice jumping as an adult. Go easy on yourself as you become accustomed to the movement. Even basic jumping requires a high level of coordination.

As you become accustomed to the movement, you can increase the length of time you exercise, the speed at which you jump, and the types of moves you incorporate into your routine.

Warm Up

For both experienced and new exercisers, it is vital to warm up before beginning a fitness jump rope workout. Warming up slowly raises your heart rate gradually, allowing your muscles time to adjust to the increased workload placed on them.

A good warm up for jump roping could be walking briskly for a few minutes, stepping in place, light bouncing on one’s feet, and eventually slow jumping as you start your workout.

Once your muscles are warm and loose, consider stretching the primary muscles involved. This includes your legs, calves, shoulders, wrists, and ankles. Ease into jumping slowly.

Add Variety

As you become used to the movement and to exercise, your fitness jump rope workout will become easier. This is a signal that it is time to make some changes. Just as your mind needs variety to stay engaged, so too does your body. When an exercise program becomes too routine, your body adjusts and the workout is no longer as effective.

There are a number of ways that you can change a jump rope fitness workout to ensure that you continue to challenge yourself and improve your cardiovascular health.

One way is to learn new jumping styles. Crossing your arms in front, or spinning the rope to alternating sides of your body are just two ways you can mix up the style. Consult a jump-rope book for new techniques.

Alternately, see if there’s a jump rope club in your area. You can learn new techniques and meet people with similar interests, which is also a great motivator.

Vary your speed. As your cardiovascular health improves, you’ll be able to jump faster for longer periods. Keep in mind that this can also increase your chances of injury. One method to help offset this risk is to incorporate interval training.

With interval training, you alternate between easy, moderate, or difficult levels of jumping. You can do this by changing your speed from slower to faster. Interval training has shown to be very effective, and because you’re not going full-steam throughout the entire workout, your chances of injury are less.

 

Why Exercise On The Cardiovascular System is Important?

Doing exercise has more importance than just to lose weight; it also keeps your cardiovascular system healthy. The cardiovascular system consists of the veins, arteries, capillaries and the heart.

Exercise helps to improve your blood circulation because when you exercise the heart pumps the blood to the outer limbs for example the hands and feet. Exercise also helps to oxygenate your blood and so carry a good supply oxygen to your organs in your body.

It also helps strengthen your heart, because the heart is a muscle just like your triceps and biceps, although it never tires, and as you exercise the heart gets stronger. The fitter you are the less your heart has to work because your blood vessels will work better, as exercise will help the blood vessel linings to be more flexible.

The fitter you are the lower your blood pressure will be as a stronger heart can beat slower but still pump large volumes of blood around the body. On the other hand a weak heart needs to work harder to do the same work.

Your resting heart rate is also lower if you are fitter because the heart does not need to pump so often, it is found that athletes can have a very low resting heart rate.

One simple way to improve your cardiovascular system is by walking, although you do need to walk briskly because if you only walk slowly than there will be no benefit for you. Walking briskly just twenty minutes per day can help to achieve fitness and for an added benefit if you walk and tense your stomach muscles, it will help strengthen those muscles as well. It is quite a good idea to incorporate into your walk a hill or so, it does not have to be that steep to get the benefit, but it will get your heart pumping.

If you do not like the idea of walking than you could try some other form of exercise such as cycling, jump on a mini trampoline or swimming.

It does not really matter what you do as long as you do something, you need to get your heart pumping and the only way you can do that is to do some sort of exercise. Your body will be thankful that you have and your benefit will be that you have a stronger cardiovascular system.

 

Child’s Fitness and Exercise

One of the benefits of fitness and exercise, as any physician will tell you, it that fitness and exercise help control blood sugar. A diabetic who takes medication daily may find that less medication is needed with a regular fitness and exercise program. Many diabetics who stay with fitness and exercise programs find that they are able to quit the medication and get their diabetes under control in a totally natural way.

Triglycerides

Triglycerides are also too high for many people in the western world. High triglycerides are linked to heart disease, including heart attacks and strokes. A great natural way to reduce your level of triglycerides is to simply begin and stick with a fitness and exercise program, while eating a sensible diet. Triglycerides at too high a level are also linked to high blood sugar, and it is common for diabetics to have high triglyceride levels. Therefore, in this case fitness and exercise can take care of two potential health risks at the same time.

Contributory Factors

Being over weight has become a way of life for far too many people and there have been many investigations into what has caused it:

– Sedentary lifestyles.
– Working in front of computers.
– Watching too much television.
– Diets high in fat and carbohydrates.
– All shown to be contributory factors.

But whatever the root causes, taking part in fitness and exercise programme is a significant part of the cure for the problem. Engaging in physical activity, increasing the heart rate, and just getting active can help a person loose weight, control triglyceride levels and reduce the problems caused by diabetes.

Exercise and fitness cannot be ignored and must become an habitual part peoples lifestyles.

Parents should monitor and restrict time spent by children using computer games or watching television. They must encourage children to engage in fitness and exercise the way children in past generations have, playing games like baseball, basketball and jump rope. Leading by example and taking part themselves. It really does not matter if you are any good, it is more important to enjoy doing it and having that all important quality time with your kids. Doing it regular helps it become a habit and also maximises the benefits.

Children who learn the benefits of fitness and exercise at an early age are more likely to continue the habit into adulthood. They will lead healthier lifestyles and tend to live longer, healthier and obviously happier lives.

 

Aerobic Exercise and Health

Most of us now know that aerobic exercise is beneficial in many ways. Aerobic means “with oxygen,” and aerobic exercise trains the body to use oxygen more effectively. Aerobic exercise involves continuous movement of the large muscle groups that causes one’s heart rate to increase.

Regular aerobic exercise results in a more efficient heart. Oxygen travels through the blood, and a heart that can pump more blood with fewer beats per minute is a healthier heart. Exercising for twenty to sixty minutes (depending on your fitness level) per session is usually enough for most people to maintain heart health.

Regular aerobic exercise has shown to have a host of benefits in addition to improved cardiovascular health. It can help the body manage insulin more effectively, improve one’s overall outlook, and improve sleep, among many other positive side effects.

Aerobic exercise can also help maintain joint and bone strength, because weight-bearing exercises promote bone health. Benefits of a jump rope workout include its simple to do, easy to start and inexpensive to continue. When jump roping, you can easily reach your target heart rate. You don’t need a lot of space, and you can easily take a rope with you when you travel.

Aerobic Exercise and Injury

There are generally two types of aerobic exercise: low impact and high impact. Low impact exercises are those where one foot is always touching the ground. High impact exercises are those where the feet leave the ground, such as with jumping.

However, some benefits of a jump rope workout can also be seen as a potential area of risk. Because jump roping involves jumping, it is an ideal aerobic exercise because you can reach your target heart rate and increase your jumping speed as you improve your fitness level. However, jumping, particularly at a faster speed, also increases your chances of injury.

If you have joint problems, high impact exercise may not be the wise choice. Also, as you become fatigued when jumping, the chances of getting injured increases because fatigue can increase the chances of losing focus and tripping or twisting an ankle.

If you enjoy jumping rope, you’ll probably experiment with different styles of jumping as you become more skilled. These alterations can also increase your chances of tripping and getting injured.

Jump Smartly

If you decide that the benefits of a jump rope workout are worth the potential risks, consider these tips. First, as with all exercise programs, talk with your doctor. He or she can review your medical history and determine if high impact aerobics are a safe option for you. Once you are cleared to jump rope, choose a smart place. Choose the most “giving” surface as possible to jump on.

If you have access to a suspended wood floor, that’s a great option. If you must jump outdoors, avoid grass, as the variations in the ground may cause you to twist an ankle.

However, cement is one of the worst surfaces you can choose, because it is so hard. Your body will absorb all the impact. Pavement, while still hard, is a much better surface. Another option is to purchase a rubber exercise mat designed specifically for use with high-impact exercise.