Daily Heart Health Tips To Avoid Heart Disease

Recent research has shown that we are much more capable of slowing down the aging of our hearts than was originally thought. The heart is one of the most important organs of the body. A diseased heart makes for a shortened and unhealthy life. A heart that doesn’t work at all is incompatible with living. To lead a pleasant and long life, these daily heart health tips and strategies are surprisingly simple and enjoyable.

Exercise.

Aerobic exercise performed at least 5 times per week is ideal for heart health. Some studies have shown that at least 1000 calories should be burned off in aerobic exercise weekly to benefit the heart. Try these simple forms of aerobic exercise to keep your heart ticking for longer:
* Walking at least 1.5 miles daily has been proven to be beneficial for your heart. Start off with smaller distances and gradually work your way up. Another way of looking at the walking is to remember that cardiologists recommend walking for at least 30 minutes every day. This amount of walking apparently significantly reduces the risk of heart attack. Walking is also a great mood elevator, and assists with weight control.
* Exercise bikes like the Life Fitness 9500 recumbent exercise bike are another great way to improve cardiovascular health. These bikes come with heart monitors and various fitness and exercise programs to keep you motivated. Exercise bikes are a great way to keep the aerobic exercise going when the weather outside is too unpleasant.
* Swimming and aqua aerobics are other effective forms of aerobic exercise for those who like to get wet.

When participating in aerobic exercise it is important to stay well hydrated. Anyone who is unfit, over weight, has a health condition, or hasn’t exercised in a while, should seek a medical clearance before pulling on their running shoes.

Diet.

We are what we eat, and our hearts have to keep pumping, despite what we consume. Diets high in salts and animal fats increase the build up of fatty deposits in blood vessel walls, resulting in the heart having to work a lot harder.
* The Mediterranean diet has long been famous for its heart healthy benefits. This diet promotes small amounts of meat, plenty of grains, heart healthy fats and oils, such as virgin olive oil, and a diet rich in colorful fruits and vegetables. The Mediterranean diet also allows red wine, in moderation. Garlic and omega-3 fish oils are also important ingredients.
* Flavonoids are antioxidants that are found in chocolate, fruits, vegetables, and some grains. Flavonoids have been shown to reduce blood pressure, and decrease bad blood cholesterol levels, both significant factors in heart disease. Soy protein, green tea, and chocolate containing more than 70% cocoa, were all found to be helpful in various ways for improving heart health.
* Red wine contains resveratrol, a natural compound, which has recently been shown to slow down the aging process in the hearts of mice. Even in low doses, the resveratrol seemed to alleviate the decline in heart function that is normally associated with aging. Resveratrol is found in large amounts in both red wine and grapes.

Stop smoking.

Ceasing smoking is an easy way to improve the health of your heart. Smoking increases blood pressure, and dramatically reduces the health of blood vessels. Smoking also contributes to deposits, or plaque, in vessel walls.

Healthy body weight.

The less you weigh, the less burden you are placing on your heart. Those extra pounds eventually add up to an overworked cardiovascular system. People suffering from type 2 diabetes also have a much higher chance of heart disease.

Reduce stress.

The more stress you encounter, the higher your blood pressure will be. High blood pressure is a known contributing factor to heart disease. Lowering your stress levels with yoga or gentle exercise will have you feeling better and take some points off your blood pressure.

Cholesterol.

LDL, or the unhealthy cholesterol, is responsible for forming fatty deposits on the inner walls of the vessels of your heart and brain. This eventually leads to heart attacks and strokes. Green tea and omega-3 fish oils are 2 simple and natural ways to reduce your LDL levels.

Heart healthy nutrients.

Calcium, CoEnzyme Q10, Vitamins C and E, Maitake, Ginkgo biloba, Magnesium, Selenium, and L-Carnitine, are all potentially powerful nutrients needed for optimal heart health. Many of these products are featured in antioxidant supplements. These substances can have damaging side effects when taken incorrectly. Consulting a health practitioner is recommended before taking any heart supplements. Consuming these products through natural whole foods is a much safer and healthier option. For more information on the dangers of antioxidant supplements you may like to read this article on the dangers of antioidants.

More Fat Loss In Less Time With Circuit Training Workouts

We all want to lose fat fast. We are all pushed for time. Circuit training workouts combine effective fat burning techniques in a time efficient manner. This results in fat burning fast. These types of workouts speed your metabolism, provide an aerobic component for cardio, and interval training for strength. Sound too good to be true? Read on.

The principles of circuit training workouts:

* you will not be having any breaks during the workout.
* while you are resting from the strength you will be performing cardio, and when resting from cardio you will be performing strength work.
* this is a combination of circuit and strength training all rolled into the one session.
* burns more calories more efficiently as you are always on the move.
* your metabolic rate is kept raised long after the session has finished.
* those who are accustomed to using heavy weights in their strength training can continue to do so in this type of workout.
* this works well in a home gym where you do not have to wait to get back on a machine or to use weights.
* you will need a watch with a second hand, or a stop watch. There are even great little interval timing gadgets that you can get that make it even easier with your own pre-set times.
* time saving workout, as you will be doing your weights and your cardio in the same session.
* training should never exceed 45 minutes or you will exhaust your body too much.
* as your fitness improves you can up the intensity of the cardio component.
* can be done 2-3 times per week. You need a day of rest between these workouts.

The basics:

* have everything set up before-hand as you need to keep your body moving.
* the cardio component can be as simple as a skipping rope, stepping, or a machine, depending on whether you are working out at home or in a gym.
* start with a 3 minute warm up to get a light glow going. Gentle cardio or a few light weights will be great.
* approximately 40 seconds of moderate cardio. It is important that you do not tire yourself out straight away. With no rest move straight onto..
* weights. Do the first set. It is important that you work hard, but not to the point of muscle exhaustion. Do not rush your movements. Perform them exactly the same way as you would normally. With no rest move straight onto…
* approximately 40 seconds of moderate cardio. With no rest move onto….
* next weight exercise. And so on until you have completed your weight routine.
* cool down appropriately.

Conclusion.

Circuit training workouts are intensive and hard work. The results are impressive and fast.

Workout Activities That Burn Calories The Best

We are all pressed for time. Most of us would like to think that when we are exercising we are actually burning up those calories most effectively. Ever wondered what are the best activities that burn calories? Since one pound equals 3500 calories, an activity that burns 500 calories per hour will after 7 workouts, have allowed you to lose one pound.

The amount of calories an individual will burn can fluctuate wildly due to factors such as body weight, gender, fitness levels, and level of exertion.

There are many calorie burning charts you can access to more accurately assess your personal calorie burning figure. Most workout equipment will have a calorie burned program set in the console.

We have compiled a list of some of the best calorie burning workouts. The activities on our list will burn at least 500 calories per hour for the average woman weighing 150 pounds. Men will burn more calories doing the same workout as a woman.

* Rollerblading can burn up to a staggering 900 calories per hour.
* Running 6miles per hour will burn 850 calories.
* Elliptical machine at a very hard level can burn up to 700 calories per hour.
* Aqua aerobics performed at an intense level can burn up to 700 calories per hour. This low impact workout is brilliant for any one suffering from injuries or joint problems, and is also great for toning muscles.
* Rowing at an intense pace will burn 700 calories per hour.
* Jump rope. This inexpensive piece of workout equipment has to be great value for calorie burning. An intense session with a rope (125 jumps/minute) can burn 850 calories per hour. A moderate workout at 70 jumps/minute will burn 700 calories.
* StairMaster. An intense workout on the StairMaster can burn up to 700 calories per hour.
* Power walking will burn 600 calories per hour. (Note that this is better than jogging at 5 miles/hour for calorie burning.)
* Exercise bikes can burn anywhere between 550-700 calories per hour depending on the intensity of the program.
* Jogging 5 miles per hour will burn 500 calories.
* Aerobics at high impact will burn approximately 500 calories per hour.
* Cross country skiing uses about 500 calories per hour.
* Swimming vigorously will burn 500 calories per hour.

Running versus cycling

Many people will look at the above chart and see all those calories burned by running and go off and get themselves a treadmill. While a treadmill will burn more calories per hour it is important to figure out whether you have the stamina to run for 60 minutes. Most people will find it much more achievable to workout for one hour on an exercise bike like the Life fitness 9500 exercise bike than to run on a treadmill.

The other important thing to remember is that the treadmill is much more high impact on the knees and ankles than an exercise bike. Many people find that they become bored or injured on their treadmills, but can easily and happily keep going on an exercise bike. A life fitness 9500 exercise bike has 13 levels of resistance to suit any level of fitness, and along will all the other features you would expect, will tell you how many calories you have burned.

By utilizing the workout programs preset in the bike you can really give yourself a very intense workout. The programs are often also set up in such a way so as to alleviate boredom with games and contests to beat yourself. The last major difference between a treadmill and an exercise bike is the potential for injury from a fall. While it would be quite hard to fall from your exercise bike, people can and do fall off treadmills. This can make for a nasty injury.

There are many activities that you can do to burn 500 calories or more per hour. Many of these activities are free or relatively inexpensive. Rollerblading, in particular, is a great calorie burning activity that the whole family can participate in. Select a couple of activities that you really enjoy, and mix your programs up. This will help counter boredom and repetitive type injuries from occurring.

High Intensity Interval Training – Faster Workouts Faster Results

High intensity interval training, otherwise known as HIIT, is a great form of cardio for those of us who already have some kind of fitness. Recent studies have shown that HIIT will burn away the fat much faster than a normal cardio workout, and better still, the fat will keep on burning off for a longer period of time.

Sound too good to be true? Perhaps, but let’s not forget that we are talking high intensity here, which means exercising at a level that is at 90% of your heart range. Your workout will be shorter, harder in parts, and you will drop the fat faster.

What is HIIT?

As we said HIIT is all about high intensity workouts. People who already have some fitness should only attempt these sorts of sessions. The principle behind HIIT is that when you push your body into these maximum performance levels your body will start to release catecholamine which is a chemical that triggers your body to start to burning fat. The harder you workout, the more catecholamine is released, and the longer you will burn fat.

HIIT works extremely well for running, exercise bikes, and the jump rope. Treadmills can be a little tricky, as they cannot slow down and speed up as fast as they need to for HIIT, and secondly, it can be quite dangerous to run on a treadmill at the sort of sprint that you need for HIIT. Lastly, the maximum speed on a treadmill is not going to be fast enough for the high intensity component.

You need to do HIIT at least three times per week. After every four weeks, you will need to change the timing of your intervals. Your cardiac fitness will dictate initially how long your high intensity intervals can be. Basically, at the end of each high intensity session, your heart rate should be in the maximal range.

There are varying reports on the length of time you should be in the high intensity range. The most basic formula is 60/60, which means 60 seconds of maximum performance followed by 60 seconds of active rest. Active rest is defined as biking more slowly, jogging more slowly, or skipping at a lower rate. Some experts define active rest as a 3/10 on exertion. HIIT should never, ever be contemplated without a 5 minute warm up first. 5 minutes of cool down exercise should be done at the end. Follow this with a stretch of any tight muscles.

As your endurance improves, the shorter and more intense the intervals can become. One recent study had participants on maximum intensity for 6 seconds and then active rest for 9 seconds. The principle behind these short times was that you can’t go all out for more than 6 seconds at a time.

HIIT and Exercise Bikes

HIIT and exercise bikes are an excellent combination. Exercise bikes allow you to exercise in your maximum heart range without placing any impact on your knees or ankles as you would if you were running or jumping rope. Exercise bike reviews can be a great way to ensure that you get the perfect exercise bike for your needs.

On an exercise bike you need to have a 5-minute warm up before starting on your intense intervals. If you are just starting out you can begin with a 60/60, 30/30, or even 30/60 (which is 30 seconds maximum intensity and 60 seconds recovery) ratio. As your endurance improves you will be able to increase the intensity, and have shorter recovery periods.

HIIT and the Jump Rope.

The great thing about a jump rope is that it is very cost effective and can accompany you when traveling. Jump rope HIIT still follows the same ratios, when in recovery you can either jump at a lower rate or walk on the spot briskly.

Heart Monitors and Interval Timers

Heart monitors can make HIIT workouts a lot easier for you to track. You should be in the 90% range for the high intensity, and around 50% for the recovery. There are plenty of relatively inexpensive interval timers you can get to take the guess work out of when your intervals are up. You can pre-program in your whole routine and then just listen for the beep when it is time to change. These sorts of timers mean that you can just concentrate on your heart rate and working out, without having to keep one eye on the clock.

Document your progress

A HIIT journal is a great idea. You will be able to document your weight and fat loss. You will be able to keep track of your routines and can have fun playing around with the time intervals. Don’t forget that you need a new routine every four weeks. You will quickly be able to determine how your endurance is improving with the increase in length of your routines. Your journal will help keep you motivated and allow you to keep your goals in mind.

High intensity interval training is an excellent way to burn fat faster with a shorter workout that is more intense. Recommended only for those people who are already fit.

Water Aerobics Routines – Great For Weight Loss, Fitness And Joints

Water aerobics routines are the ideal alternative for those with injuries or medical problems who are wanting to regain or keep fitness, muscle tone, and weight control. Aerobic exercise has many benefits. Previously, the word aerobics meant running, walking, and gym classes. These are all great activities for the person who is fit and healthy.

However, there are many people who are unable to participate in land aerobics. Those with joint injuries and diseases, those who are carrying a few too many pounds, those with back problems, the elderly, and many pregnant women need an exercise alternative. For these people water aerobics can be a huge success.

Water aerobics tend to take the format of a traditional aerobics class with music and an instructor on the dry side of the pool. Mostly participants are given flotation belts to wear to keep them up in the water. Classes tend to run from 30 – 60 minutes. Some instructors will use various props in the class, including fins and webbed gloves.

Benefits of Water Aerobics:

1. You do not need to be able to swim to participate in a class.

2. Those suffering from stiff joints will notice much more freedom of movement after a class due to the heated water.

3. Pregnant ladies can exercise vigorously without fear of overheating.

4. The water removes all impact on the joints. This is particularly helpful for those with painful joints and weight issues.

5. The water acts as resistance, fantastic for muscle tone and strength training.

6. The water supports your joints. For those recovering from injury, the water will act as a buffer, making it much easier and less painful to exercise the joint.

7. No strain on the bad back. The bad back is supported and will not be jarred when exercising in the water.

8. There are classes of various intensities, ranging from very gentle to intensely vigorous.

9. Weightlessness. The feeling of weightlessness can be liberating for some. Taking the weight away from joints means a more thorough exercise program without stress or injury.

10. Get fit without pain. Those who thought their days of jogging and dancing were over should think again. All sorts of movements designed to increase the heart rate are possible in a water aerobics class.

11. Increased flexibility. The extra exercises and stretches will result in extra flexibility throughout the body. This will be most apparent in the regions of stiff and painful joints.

12. Cost effective. Generally, water aerobics classes are an inexpensive option for getting fit.

13. Fun. Who doesn’t enjoy exercising in soothing, calming water to upbeat music?

14. Weight loss or control. Water aerobics is an excellent form of exercise for burning both fat and calories.

Water aerobics is an excellent option for those who may find it difficult to participate in traditional aerobic activities. Local pools and health clubs usually offer these classes.