Aerobics, Heart Health And Weight Loss

Aerobics, Heart Health And Weight Loss

Understanding Aerobics

Aerobics activity, is activity involving continuous movement of your large muscle groups. This is the definition by the ACSM, American College of Sports says any various sustained exercises, as jogging, nordic walking, rowing, swimming, or cycling, that stimulates and strengthens the heart and lungs, thereby improving the body’s utilization of oxygen.

Examples Of Fun Aerobic Exercise

The exercise activities available today are almost endless. The best one for you is any that you enjoy, if you mix it up a bit you’ll be sure to target more of your core muscles.

For example if you only cycle day after day, you will not be using the same core muscles as you would if you danced or did other weight bearing exercise.

Here are some examples of popular aerobic exercises: Dance,elliptical, and stair climbingare other activities that could be added to the list. The activity itself does not matter you can do any aerobics activity you enjoy.

Fun And Enjoyment Are Most Important

As clinical as the definition sounds exercise can be a lot of fun with all the variety of activities available today.

If you enjoy exercise you’ll stick with it and your health and livelihood will improve greatly.

Aerobics, Heart Health And Weight Loss

Target Heart Rate Range During Aerobics

Before we get into some of the fun healthy exercises, understand the importance of your heart rate. Understanding your heart rate range to create aerobic exercise is essential.

You can do any exercise or activity you like, but without effort and knowledge of your target range, you may be depleting your efforts.

How To Find Your Heart Rate Range

Find your heart rate range and monitor it throughout your workouts.

Maximum Range: 200 minus your age, then multiply by .90

Minimum Range: 200 minus your age, then multiply by .60

Aerobic heart rate chart

EXAMPLE: If you’re 52 years of age your formula would be 200-52 which equals 148. For your minimum range take 200-52 then multiply the answer of 148 by .60 coming up with 88.80.For your maximum rate multiply the 148 by .90 the answer is 133. This is your maximum rate.

Your Range then is 88.80 to 133 beats per minute. Anyone can use this formula replacing 52 by your age.

Reaching your heart rate range during your workout will help you gain your peak fitness.

Read More : 9 herbal remedy for coronary heart disease

Make Traditional Exercises And Activities Aerobics

Some more traditional exercises which are still very effective and popular today, walking, running, swimming, cycling, stair climbing, step ups, boxing, even doing household chores like raking your yard and shoveling the winter snow. The goal is reaching your range, you can measure that roughly by your breathing. If you are having trouble with continuing the exercise and breathing normally you are probably reaching your rate range.

Burn 300% More Body Fat

Your body is in maximum fat burning stage when your glycogen levels are at their lowest or near zero.

Naturally our bodies are in that stage first thing in the morning if you just slept and haven’t eaten for several hours. Under these conditions you can burn approximately 300% more body fat by doing your exercises at this time and reaching your heart rate levels.

If you cannot exercise at this time, you can still achieve low glycogen levels by exercising a little longer. It takes about 20 to 30 minutes to use up the glycogen levels in your body to get to the maximum fat burning stage.

weight loss

To Lose Weight Aerobics

Using exercise to lose weight or for heart health you should do them at least 3 times a week.

If you are new to exercise be sure to check with your physician and alternating high intensity and low intensity exercises could help you avoid injury to your muscles.

In the first week you’ll see the largest weight loss. Much of that weight loss is due to the decrease in glycogen. Here’s why, for every gram of glycogen or energy from carbohydrates stored in our body for use as energy, you also store 3 to 4 grams of water to sustain the glycogen.

When you begin a new exercise program you deplete the glycogen levels first before burning fat, when those levels become lower you are also losing 3 to 4 times more weight in water. Don’t despair here, you’re still going to see an amazing change in your waist and looks. Continue your journey and the fat loss will follow.

Read More : 9 causes of obesity in children and toddlers

No Need to Get Bored

Getting bored with exercise is one of the main reasons people fail to stick to an exercise plan.

So make it fun, get away from the traditional exercise and add some simple step aerobics exercises or dancing  routines, one of my favorite ways of getting aerobics exercise is the 10 minute solutions I like that I can mix and match the routines, they are quick and fun and I never get bored. You can lose weight more quickly by adding a weight loss diet program along with your exercise program.

Surrounding the disease hypertension must be known

Surrounding the disease hypertension must be known

Hypertension or high blood pressure is determined by the amount of blood pumped the heart and the amount of resistance to blood flow in the arteries. The more blood that pumped the heart, then the arteries narrow and increase blood pressure. There are several factors that can trigger hypertension occurs as food, age, stress, even a pregnancy that you need to know to give you the proper and safe handling of if you know what causes hypertension occurs on you. In addition, you also need to know about the 5 facts About hypertension.

facts about hypertension


Checking blood pressure regardless of age

Most people consider that chronic hypertension occurs only in adults at a ripe old age, but the facts unravel if everyone from children to adults to have the risk of hypertension. Therefore, pastukan that you and the family of blood pressure checked on a regular basis.

Motivated to keep the blood pressure

If you are diagnosed with hypertension, you need to cultivate the motivation to tackle the condition. A good hypertension management will help to stay healthy and keep the quality of your life. Start learning about how to manage blood pressure and what to avoid.

Read Also : First Aid In People With Asthma

Understanding hypertension

In most cases, the root causes of hypertension are unknown. Find out what is the impact of hypertension can help sufferers to actively manage his illness. Start by finding out if you have primary or secondary hypertension. Hypertension primer is a type of hypertension that is usually caused by insulin resistance or diabetes. While secondary hypertension can be controlled by changing the diet and lowering stress. Make a health journal and check your blood pressure from time to time to help understand hypertension better.

Learn about lifestyle changes and proper treatment

After gathering information about hypertension you itchy, consult with a doctor about various treatment options which you can attend. Eat foods that are low-fat, low-sodium diet, exercising regularly, avoiding alcohol, tobacco and caffeine, and reducing stress are the steps you can take to reduce your blood pressure.

Avoid the flu and cough medicine

Flu and cough medicine can raise blood pressure by triggering the constricting blood vessels. If you suffer from hypertension, these types of drugs can be harmful even can put you at risk of a stroke. To that end, avoid drinking cure flu and cough if you are diagnosed with hypertension.
14 dangers of pokemon GO, ye must know

14 dangers of pokemon GO, ye must know

Don’t be a stranger to the teens and even adults though, pokemon GO already rampant everywhere, pokemon can GO practically already occupies the first rank in the world of gamers, pokemon GO is a game released in America and Australia, but this game can be played in Indonesia as well, even this game is very easy to download. Initially the pokemon GO stated would be beneficial for health, a person should play because road (walk), but in fact now pokemon GO has many dangers for the users. Such dangers such as:

14 dangers of pokemon GO, ye must know

1. The incidence of malware attacks

Basically to download this game requires third parties, where a third party it will not guarantee the security file for the mamu you have, even with playing pokemon GO to this third party can access what is around you so that third parties can know your locations. If this third party is a person who is not responsible, it is not impossible existence of Indonesia will be threatened.

2. The robbery
Robberies may occur when you play this game pokemon Go, sure you will focus on your smartphone screen, this will cause your easy dirampik, when about to play this game so you are not alone, because it’s very dangerous, in addition to the smartphone that can be easily stolen goods taken would also be easily robbed.
3. appears State dangerous environment
The State of the environment can be dangerous, of course, like the proverbial saying “take the opportunity in every opportunity so that when people focus so gadgets that play opportunity creates a dangerous environment, whether it be a thief or even hustle and dispute
4. The large number of costs incurred
When playing pokemon Go, then an awful lot of costs that will be incurred to play this game, such as for mobile phones and for yourself, like drinking ice while standing and eating while standing whereas we know the dangers of eating while standing and the dangers of drinking while standing is not very good.
5. Will arise out of contention
Contention can occur anywhere and anytime, even so it happens because things trivial, surely one of them is because pokemon GO.
6. The emergence of Competition
Fellow road users will appear Go pekemon competition to win it, so it’s not impossible that competition between individuals is going to happen.

14 dangers of pokemon GO, ye must know

7. Injuries
Although only minor injuries, but this game can cause wounds, whom for not carefully, for example stumble which injuries due to falls, or kesleo and so on if it is ksleo then do ksleo on how to overcome an ankle so that ksleo can be quickly cured
8. Mugging
Mugging not foreign thing again, as muggings will see Smartphones that you hold, and when you off guard so muggings will begin action to grab you.
9. The social gap
Getting closer to a smartphone is getting social relations being decreased, the incidence of mobile among teenagers alone has made the existence of the social gap, let alone with the game that arguably this exclamation. For it is necessary all learn good habits of other countries such as the good habits of Americans, the good habit of Malaysians, good habits good habits of Japanese people, Arabs, Koreans have good habits, good habits and good habits of the Dutch people to the West, so that you can learn from others and can become better still.
10. Traffic accidents
Even it’s not taboo to mention this game make traffic accidents, a lot of people who play games while you drive, so when driving becomes focus and finally happened traffic accident.
11. Relationship of damaged 
It is not impossible a relationship be damaged only because of the game play, this may occur when playing games constantly and forget about her partner, so the couple being bored.
12. Interfere with comfort

With often play this game would certainly be disturbing comfort, be it the comfort of people’s home and the convenience of the users of the road.

13. battery Wastes
In the play the pokemon need gps and camera connection, so this will definitely be in playing wasteful batteries, even this could damage the phone and smartphone beterai.
14. Damage eyes
the food was good for the eyes minus is food containing vitamin A is good for eye health, but despite consuming foods with a routine but playing in front of the screen smartphone also this routine will also damage the eye.
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