Exercise Is Great For A Healthy Heart

Lack of exercise may be the single worst risk factor for developing heart disease. Even if you are very careful with your diet, you are still at risk of developing a heart attack if you don't exercise. Most people don't get nearly the amount of exercise that they should.

Fitness is a key ingredient to a happy life. When we are fit, we will have more energy and feel better to do the things we enjoy. Exercising regularly, even just a little, will improve your health and improve your quality of life. You don't have to be an athlete to be considered fit. You can achieve a good level of fitness by simply walking each day. Athletes achieve an extremely high level of fitness.

Improving fitness is great for a healthy body. It is good for the joints, bones, heart and lungs. Regular exercise reduces your risk of a heart attack, developing high blood pressure or diabetes. It can even help prevent certain types of cancer. If you already have one of these diseases, exercise may help to control it and minimize the symptoms associated with it. Exercise can help you feel much better.

Regular exercise helps you to sleep better, reduces stress and is good for mental health. It helps to keep your mind more focused and on task. It helps you to have increased energy and do more of the things you love such as dancing, playing with your children or gardening. It also helps children and teens to be more focused in school.

When you are fit you will burn more calories, even at rest. Regular exercise is important for weight management. A sedentary lifestyle may be the greatest risk factor for developing heart disease. Aerobic exercise is especially important for a healthy heart. Aerobic exercise makes the heart beat faster and helps it to become stronger. It increases your body's ability to use oxygen. Aerobic exercises are exercises which make your heart beat faster for a while. Such exercises may include brisk walking, running, cycling and swimming. These exercises help the heart to work harder for a while to make it stronger. When the heart is stronger, it can more easily pump blood and nutrients to the body.

To achieve maximum benefits for a healthy heart, you should perform aerobic exercise for 30 minutes each day. When you are first starting out, you may want to exercise every other day to help your body get used to it. The American Heart Association recommends performing exercise on most days of the week. Even a little exercise will help you to be more healthy. Making it fun can help you to stick with it. Some ways to make it fun might include exercising with music, exercising with a friend and using plenty of variety.

- Nathan Leavitt DC

Dr. Leavitt has been a licensed chiropractic physician since 2003. His deepest commitment is to help improve the health and quality of life of others. To learn more effective ways to improve your health naturally go here: chiropractor knoxville

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Two Ways to Keep Your Metabolism Revved

We all know that our metabolism is what is responsible for burning fat and keeping our digestion and bodies running at optimal speeds. We know that there is also very little we can do to affect it - much of your rate is determined by your gender, age, body composition and DNA. Does that mean we don't have any say in how our bodies process our food, and that we can't touch our metabolic rate no matter what we do or how hard we work? Not at all. Exercise in fact has been shown to be an optimal way to increase it, allowing you to burn many more calories long after you stopped exercising. Further, muscle burns more calories than fat, so getting in good shape can make a real long term difference. In today's article we're going to take a look at two different ways you can affect your metabolic rate, and thus get your weight firmly under control.

It is common knowledge that women tend to pack on pounds after they hit 40. Up until now, people thought that it was simply a byproduct of menopause and premenopause, and that there was nothing you could do about it. A new study however has shown that it occurs due to a dip in estrogen in women's bodies, which leads to less activity in estrogen receptors in your brain that control how many calories your body is told to burn. The result is that your metabolism slows, and you end up burning about 50 calories less per day. What is the solution? Hit the weight room. If you go three times per week, and do a solid session of three sets of 10-12 reps, you will build enough muscle mass to offset this caloric problem. The bonus is that you will also help your bone density as well as staying younger and healthier in general.

Second, you can directly affect your metabolism through what you eat. How does this work? Your metabolism is directly connected to your levels of blood sugar. If your blood sugar drops, so does your metabolism. This is because your body releases cortisol to break down tissue to bring glucose to your brain. So low blood sugar means less lean body mass as your body cannibalizes muscle for energy. The trick to avoid this is to eat smaller meals with small snacks in-between to maintain a constant source of energy in your body.

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Aerobic Exercise Tips for Newbies

Most people assume that aerobic exercise is specifically suited for women's fitness the same way that weight lifting appears more suitable for men's fitness. What few people realize, however, is that this form of exercise is essential to both men and women. There are many other misconceptions about cardio that have been circulating in public, but hopefully the facts below will serve to enlighten you about the real deal behind this type of exercise.

Aerobic exercises do not always consist of dancing routines

A lot of guys understandably shy away from aerobic exercise because most types of it seem to be just another form of dancing. You have to understand, however, that dancing-like routines are not all there is to aerobics. It may only seem like that way because women largely make up the population in your fitness club, and as such your fitness club is just offering what the majority wants.

If so, you can sign up for a personal training program that could introduce you to others and more "manly" types of exercise that will work you heart and lungs like boxing or kickboxing. Also, if it makes any difference, "cardiorespiratory, cardiovascular exercises or cardio" is just another term for aerobics. You could always refer to your routine as such if it makes you feel any better.

Aerobic exercise is essential to your health

No matter how young or - err - mature you are, cardiovascular exercise will always prove critical and beneficial to your health. Aerobic exercises are exercises that require you to perform a certain routine or activity continuously and following a certain rhythm as well. They help improve your heart rate and the overall health of your heart. They also improve your metabolism as well as oxygen distribution in your body.

Know when to go longer - or harder

Beginners are advised to start with aerobic exercises of moderate intensity for a short period of time. They can then gradually lengthen the period of their exercise until they have sufficiently built their stamina for it. Beginners are typically advised to start with a ten-minute routine and gradually adding ten more minutes to their routine as they improve. You should up the ante and go harder if you feel that your body is no longer having a hard time coping with the demands of your exercise routine. Make sure to switch back to a short ten-minute routine every time you increase your intensity level.

Do it on alternate days of the week

This will provide your body with much needed rest and recovery time. Working out every day of the week is allowed but you should at least alternate between strength and stamina building or, more specifically, between weight lifting and aerobic exercise respectively.

With your own fitness trainer, you are guaranteed to learn other equally helpful tips not just about aerobic exercises but also about the additional things that you can do to get fit and stay fit in the shortest amount of time.

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Personal Website: http://www.kisardhillon.com/

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How To Perform Cardio For Proper Heart Rate And Weight Loss

Cardio is well known for it's ability to help you lose weight, stay fit, and promote a healthy life. We all know this basic knowledge about cardio working to maximum heart rate. However, the problem is that many people don't understand the four basic reasons for performing cardio, in regards to targeting different fitness goals through maximum heart pulse.

You need to have an understanding of how to target maximum heart rate and how to get it up enough to hit certain fitness goals. So, let me give you the four main goals people have when dealing with cardio.

Here Are The Four Main Reasons:

-Maintaining overall general health consistently

-Reaching certain weight loss (body fat loss) goals to become lean

-Get to a certain aerobic training point such as certain Fitness Goals

-Reach a point of optimal health through maximum conditioning

Those are the four main reasons many individuals perform cardio and aim to increase their heart rate. Many people have attempted reaching these certain goals, however the problem is that many individuals don't know how to reach those goals and how to get their heart rate at the proper levels to hit those goals.

This is why I'd like to further explain how to reach each of these individual fitness goals through proper cardio and the exact method you need to implement and follow for maximum heart rate conditioning.

How To Calculate Your Maximum Heart Rate

Now the main problem is that many individuals don't know how to calculate their maximum heart pulse. This is where I want to explain how to do it properly and by which method you need to follow. Now for calculating your heart pace, there are two different specifications by which you'll calculate it.

Either you're a man, or you're a woman. So for men, you need to subtract your age from 220, and follow the steps I'll explain later in the article. For woman, you're going to subtract your age from 227 and follow the steps I'm going to explain.

Proper Heart Pulse For Good Overall Health

Many people struggle on a daily basis to even reach the daily minimum amount of exercises needed to maintain basic, overall health. Many of us are below the standard for basic health and need to get much higher if we want to live longer, healthier lives.

So, how do you maintain good overall health through cardio, and how do you calculate it so you know that you're doing it right? Well in order to maintain basic overall, good health, you need to perform enough cardio based off of your maximum heart rate.

It's recommended that you exercises for 40 minutes per day at 50% of your maximum heart pace if you want to maintain a healthy lifestyle with little or no problems.

How To Calculate Heart Rate For Good Overall Health

So how do you calculate 50% of your maximum heart rate? Just do what I said initially and subtract your age from 220 if you're a man, and 227 if you're a woman, then you base 50% off of that number.

For example, I'm a 19 year old guy so I would subtract 19 from 220, which would be 201. I would then multiply 201 by.5, which for you non-mathematical individuals, would be equivalent of taking 50% of 201. I would then calculate it out and see that 100.5 would need to be my maximum heart pace that I exercises for 40 minutes a day.

Basically, if I want to maintain overall good health, I would perform cardio for 40 minutes a day with a maximum heart rate of 100.5. This is how I'd calculate to know if I'm getting the proper results our of my cardio exercises for maintaining basic, overall health.

This is how you should be calculating your maximum heart pace every day not to lose weight, but just to maintain a healthy lifestyle that promotes longer life. We'll jump into what it takes for weight loss in just a second.

Proper Heart Rate For Weight Loss

The main question with many individuals looking to lose weight is, "How do I lose weight effectively with cardio?" Many individuals perform cardio, but aren't doing it right or aren't performing the right exercises to target their maximum heart pace.

However, there is an easy way to calculate it out so you know if you really are doing enough cardio, hard enough to lose large quantities of body fat. The recommended amount of cardio you need to do in order to effectively lose as much fat as possible, is to perform cardio exercises 40 minutes for 5-6 days a week.

Though that may sound easy, there is another part to the maximum heart pace equation. You have to calculate how hard you need to work for that allotted time in order to destroy body fat fast. So, along with performing cardio for 40 minutes 5-6 days a week, you need to workout at 65% of your maximum heart rate. Simple right?

How To Calculate Heart Pulse For Effective Fat Loss

Now how do you calculate it so you know that you're working hard enough to truly destroy body fat? All you have to do is subtract your age from 220 if you're a man, or subtract your age from 227 if you're a woman.

Once you do that, you then take 65% of that final number and that is the number your maximum heart pace needs to be. This is the number your heart rate needs to be at during the full cardio workout period, if you really desire to lose body fat extremely fast and naturally.

This is how you need to calculate your maximum heart pace everyday in order to lose that weight you so desire to lose.

Proper Heart Rate For Aerobic Training

Now for those looking to go past normal weight loss, and actually maximize their stamina and endurance dramatically, you can aim for maximum heart rate that promotes proper aerobic training. To perform proper cardio as hard and as long as you need to, you have to exercises 40 minutes 3-5 times a week at 75% of your maximum heart pulse.

This will not only help you lose massive amounts of weight, but it will push you past that "weight loss level" and take your stamina and endurance to an entirely new level.

This is basically for individuals who are pretty fit and healthy, who want to drop a little bit of extra weight. Or, this can be for individuals aiming for high goals, who want to reach those weight loss goals in the least amount of time.

How To Calculate Heart Pace For Aerobic Training

So, how do you know if you're past the average weight loss cardio and are pushing yourself for increased stamina and fitness? Well, all you do here is keep in mind that you're performing cardio for 40 minutes 3-5 times a week at 75% of your maximum heart pace.

The way you calculate this is to subtract your age from 200 if you're a man, or subtract your age from 227 if you're a woman. By doing this, you can calculate what your heart rate needs to be for the entire time that you perform cardio. Then, once you got it figured out and know what your heart rate needs to be, just keep it that way and you'll surpass your normal fitness levels.

Proper Heart Rate For Absolute Maximum Conditioning

Now this is for those individuals looking to aim superbly high and reach goals that they never thought possible. Basically you're aiming to get as fit and healthy as your body will possibly allow for. This builds maximum endurance and stamina for high intensity workouts and activities that involves short, powerful bursts of energy.

For these kind of cardio workouts, you'll be breathing as hard as you possibly can and you'll truly be pushing your body to the limit. There's no limit to how much body fat you can destroy with just one of these cardio workouts.

How To Calculate Heart Rate For Absolute Maximum Conditioning

Now, based on the last three methods, the way to calculate maximum heart pace has stayed pretty much the same. So, since the calculation method has remained stable, what do you think we're going to do to calculate heart rates for maximum conditioning?

Yup, we're going to subtract our age from 220 if we're men, and subtract our age from 227 if you're a woman. Then, the numbers change and you're going to take 85% of that final number, and that will be your heart pace.

Yes, for Ultimate Conditioning (for crazy fitness people) you need to perform cardio workouts at 85% of your maximum heart rate. That is dynamically significant. The reason for this high intensity is that you're training your body to be the absolute best it can be to maintain optimal health and vitality for you.

So, once again you take that final number after doing the math, and that should be your consistent heart rate throughout the entire cardio workouts. Remember this is for individuals looking to get insanely fit and push their bodies to their Ultimate limits, but this does promote insane fat loss and will give you much faster results.

So, if you're determined, I suggest you go for this approach and start getting Ultimate Fat Loss results.

How To Determine What Your Heart Rate Is During Workouts

Now that you have an understanding of proper heart pace for different goals, you have to be able to determine what your heart rate is throughout exercises. So all you have to do is go out and find the best all-around heart rate monitor and learn to pay careful attention to what your heart rate meter tells you during workouts.

Take down information and learn how to take control of your weight loss and health today. This is huge for anyone looking to really lose fat naturally and easily, so now that you have the proper knowledge, get out there and use it.

Looking to "level up" your results fast and naturally? The guaranteed best way you can do this is to download my Free eBooks, which guide you on real secrets to fast weight loss with hundreds of tips, secrets and mini-programs that work insanely well.

Also check out the Ultimate Fitness source to discover why heart rate is so crucial for losing weight and developing six pack abs.

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My Experience With Nike Zumba Shoes

Since Zumba is becoming more and more popular, many people start thinking about shoes and clothing that would compliment Zumba fitness workouts while also helping get the most from the training and avoid injuries. I would say that the most important part of Zumba outfit is the shoes. Zumba is highly intensive training which requires intensive legwork, and the more comfortable and suitable for such kind of activity your shoes are, the better.

I have been practicing Zumba for 2 years and tried many Zumba shoes - Z, Ryka, Bloch... you name it... All in all I like Nike the best. Their shoes are just more comfortable, as for me.

My first pair of Nike Zumba shoes were Musique III. That was a great shoe - it looked gorgeous (like suede), and felt very comfy. Nike Musique have sliding pads on the sole as well as cushioned heel, so it makes great shock absorption. Recently Nike released an updated version, Nike Musique IV which are even more comfortable, as they combine synthetic leather with mesh. That makes them not only highly breathable, but also makes the foot fit perfectly and cushions it.

The second Nike choice I would make is Nike Shox. These are very lightweight and comfortable, however I don't like how they look. The heel seems too fancy for me. But if you don't pay attention to the look (or like the way they look), they would be a great choice for your workout - they are very comfortable, cushion the feet and absorb the shock from jumping and other Zumba moves.

For those who would like to combine training and dancing sneakers all in one try Nike Zoom Sister. Although generally it's not recommended to wear training sneakers for Zumba class, these don't have excessive traction, so they don't interfere with sliding movements. These shoes combine several technologies from Nike - Flywire for lightweight support, and Nike+ to help track your progress. Nike Zoom Sister will suit any fitness activity, as they allow moving front, back or side-to-side while keeping your feet stable in whatever position.

I wouldn't say that other brands are much worse, but Nike is much popular and trustworthy, as for me. Nike Zumba shoes also don't cost very expensive comparing to other brands. You can buy them at Zappos or Shoes.com for as low as $60 (compare to $80 Ryka or $70 Capezio). All in all, my choice for Zumba is Nike. What's yours?

Anna is a fashion writer who is passionate about Zumba. You can check her latest advice on picking Zumba shoes at her website Zumba Shoes For Women, where she reviews different brands including Nike Zumba Shoes, Ryka Zumba Shoes, Bloch, Capezio, and more.

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How To Choose Best Zumba Shoes for Women

Zumba craze is travelling all over the world, and it has become so popular nowadays... Zumba is the whole complex which combines several dance styles and aerobics. Zumba moves are taken from different dance styles, among them salsa, mambo, merengue, cha-cha, cambia, belly dance, samba, bhagra, tango, hip-hop, flamenco, and foxtrot. Aerobic activity is supported by specific rhythms of the music. Of course for such kind of activity you need proper shoes. So, if you are one of those who fell in love with Zumba fitness, and are looking for an advice on choosing Zumba shoes, keep reading.

Proper shoes are, may be, the most important part of your Zumba outfit. Not only would they help you do all the moves more correctly and burn those calories quicker, they also would protect you from the injuries during workout. There are many points you should consider when choosing your Zumba fitness shoes, and here are the main advice while choosing shoes for Zumba:

- Try not to use your running or gyms shoes. The thing is that they are designed for other activities and because of that they have a great deal of grip. Zumba requires a lot of sliding and spinning. Running and gym shoes would not only be uncomfortable, but also dangerous. You risk getting ankle and knee injuries, and also blisters.

- Pay attention to shock absorption and weight. Zumba shoes should be lightweight and highly shock absorbent. While there are many models of dancing or aerobics shoes which fill the first requirement, very few of them have good shock absorption, which could result in injuries if using them for Zumba.

- Pay attention to the sole. It should be completely flat and smooth, once again, to avoid injuries.

- Pay attention to how your feet fell in the shoes. Comfort and cushioning is very important. Remember, you are going to perform very intensive activity for almost an hour, so it's very important to feel comfortable.

- Don't save on Zumba shoes. Don't go for the cheapest option - it may not be what you need. Try the brands you trust, like Nike, Ryka, Bloch or Z-Sneakers.

- Choose mesh over synthetic leather - Zumba shoes should be highly breathable and able to trap the moisture for added comfort.

There are many proper shoes on the market, so do your research in different online stores.

Zumba is the biggest and the most successful dance fitness program in the world. So join the party!

Anna is a fashion writer who is passionate about Zumba. You can check her latest advice on picking Zumba shoes at her website Zumba Shoes For Women, where she talks about Best Zumba Shoes and reviews different brands.

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