Exercising Properly

There are two main types of exercise that you can do -aerobic and anaerobic.

The first one, Aerobic, means with oxygen.

Aerobic type exercise has an important distinction, it burns fat as the main fuel.

Anaerobic on the other hand, burns sugar as the main source of fuel.

Despite common myths, exercise doesn’t have to be drastic in any way to provide massive benefits.

Even if you choose light exercise, you will still burn fat.

Light exercise will clear out lactic acid, which is a waste of the body, and stimulate your cells to regenerate.

To be sure that you are burning fat rather than sugar, it’s very important to make sure that you are doing several things as you exercise.

The most important thing you can do as you exercise is to breathe deep.

You should always breathe in deep into your stomach through your nose, hold it for a few seconds and then exhale hard through your mouth.

Second, you should make sure that you exercise at a comfortable level.

You should exercise at a level of 7 out of 10, and still be able to carry on  a normal conversation while you exercise.

You should do this for 45 minutes or so each day, then you’ll begin to notice just how much your energy
will explode.

Even if you don’t think you have the time to exercise, rest assured that there is always time.
If you have to, use the time that you would normally spend sleeping.

With exercising, you’ll actually need less sleep than before.

You can also use your lunch break to exercise as well.

The increase in productivity will have you more on the ball, and you can save your time through the dramatic increase in your overall productivity.

Cellularise, or rebounding, is one of the best forms of aerobic exercise there is.

If you have access to a rebounder, you shouldn’t hesitate to use it.

Use any break you have at work to engage in some type of movement and deep breathing.

Any type of exercise you do will strongly benefit your heart.

It will make it a stronger and larger organ.

Deep breathing will help your lungs become stronger and larger as well.

There is research now that links exercise to helping benefit and almost prevent each and every type of disease
or ailment.

Movement of the joints will promote proper blood flow and create energy, as sitting down all-day will rob your body of much-needed energy.

If you sit down all day, it’s very important that you promote blood flow, circulation, energy, brain flow, and the strength of your heart.

With just a little bit of your time devoted to exercise, you’ll find yourself healthier than you have ever been in the past.

4 Reasons Exercise Is More Important Than Ever During The Pandemic

When the pandemic arrived, many people did not know which direction it would take.

Little did we know that along with wearing masks and social distancing, we would be expected to stay in our homes.

Our daily tasks have taken a back seat while our minds are trying to sort through the vast amounts of information the news provides.

With a lot to take in mentally, we have let our exercise routines be almost completely forgotten.

As time has gone on with truly little change, it is more important than ever to bring back some form of normality starting with our physical needs.

When individuals are overwhelmed with stress, it is hard to get that push.

Keeping your body and mind well during the pandemic.

Follow these four motivational ways to feel more grounded.

Statista.com reported that 27% of respondents were exercising less often because of the crisis.

Instead of focusing on the reasons that keep us from moving, let us focus on the mental benefits of exercise.

Reduces stress—

By making our bodies move, we allow our minds to reset.

This can be as simple as doing chores, dancing to music, or walking around your neighborhood.

Often when we feel bogged down by our thoughts, we get in a slump.

Our bodies take in all that stress with no outlet.

Improves mood—

When our moods are low, it can lead to severe depression bringing along with it another host of problems.

If things are stagnant, we often become bored and lazy, making it harder to stay motivated.

However, if the body is tired from exercising, it gives the mind a chance to relax.

If it is hard to take that first step, try doing an exercise that you like.

When we engage in activities we enjoy, we feel a sense of accomplishment.

Prevents sedentary disease—

Sedentary disease is defined as a lifestyle with a lot of sitting and lying down, with little to no exercise.

Since the pandemic began, it has been reported that now, more than ever, Americans have adapted heavily to this lifestyle.

Sedentary activities look like the following:
Sitting for long periods working on computers
Watching television for more than one hour
Socializing by phone in an inactive state
Playing video games for a good portion of the day

Avoids weight gain—

When our bodies become accustomed to non-mobile activities, our brains crave nutrition.

This is where weight gain takes a turn.

The Washington Post newspaper reported that “many sugar cravings stem from a blood sugar imbalance.

When the body ingests sugar, the blood sugar spikes and the body releases insulin to lower it to a safer level.

The body craves food that will raise it and increase energy.

Much of the same is said about salt cravings.

However, these two combined over a relatively short period of time creates unwanted weight gain.

Instead of reaching for a short term high, try these snacks as an alternative to achieve a natural high and create enough energy to do some form of active exercise:
Bananas
Apple slices with peanut butter
Avocado with whole grain toast
Dates
Almonds

By keeping your mind and body healthier, it allows you to cope with the current pandemic in a more rational and evenly grounded lifestyle.
Let us take a final look at some exercises that will get you started:
Do the dishes or laundry (do a little dancing too)
Walk around your neighborhood
Go to the grocery store
Utilize free workouts from the internet to use at home
Do a short hike in the parks
Park further away from the front door of stores (this little bit of exercise helps)
Call a friend and meet for a jog

 

 

What is Target Heart Rate?

Image by Gerd Altmann from Pixabay

Your target heart rate is the range of values for how fast your heart should be beating when you exercise.

You can use a percentage range to help you determine how effective your workout is when you are in the target heart rate zone.

Each person has a different target heart rate range.

According to Harvard University, “If you don’t exercise regularly, you should check with your doctor before you set a target heart rate.

Some medications—particularly beta-blockers—can lower your heart rate.

Your doctor can help you set realistic goals.”

So, the important thing to remember here is that these numbers are different for everyone.

If you are healthy enough for regular unmodified exercise you can use various charts online for reference to determine these ranges.

It’s always good to use information from verified sources such as universities or well known medical organizations.

How to Find Your Target Heart Rate

Check your resting heart rate.

Count your pulse at the radial artery (the pulse point on the back or thumb side of the wrist just behind the thumb) for 60 seconds.

Do this when you are sitting and relaxed.

This is your resting heart rate.

How To Find Your Target Heart Rate:

According to the CDC (Centers For Disease Control), “For moderate-intensity physical activity, your target heart rate should be between 64% and 76% of your maximum heart rate.

You can estimate your maximum heart rate based on your age.

To estimate your maximum age-related heart rate, subtract your age from 220.

For vigorous-intensity physical activity, your target heart rate should be between 77% and 93% of your maximum heart rate.”

Focus On More Than The Number

Learn these values for target heart rate but always focus on a safe workout.

Use good technique in training or sports you participate in.

Don’t get overly focused on reaching your target heart rate in every workout.

Realistically sometimes your heart rate will be lower, and sometimes it will be higher.

Push yourself as appropriate for the activity that you are doing.

Quality over the number.

It is a good general recommendation for cardiovascular fitness.

Signs That You Are Getting A Great Workout

There are plenty of ways to monitor the quality of your workout.

If you are doing cardio you will have an elevated respiratory rate.

You might be sweating.

You might feel the burn if you are lifting weights or doing strength training.

Also looking at progress indicators.

Great Ways To Measure Progress

Improving the time, it takes to walk or jog a mile.
Count the number of pushups you can do in 30 seconds.
Get your first pull up.
Hike farther than you did last time.
Swim further than last time.
Loss of inches on your waist.
Improved performance in sports.

It is useful knowledge understanding your normal range for resting heart rate, maximum heart rate, and target heart rate.

This can help you with fitness goals but also to be more knowledgeable about your health.

Being aware of these values can tip you off if you ever have an unusually low, high, or irregular heart rate because you will have some experience at checking your pulse.

The Truth About Trackers

You can use fitness bands, fitness trackers, apps, or even gym machines that claim to measure heart rate.

Understand this: these are tools that are often general estimates of your heart rate.

In many cases, the value is not customized to your height and weight on many gym machines.

It is often better to count your own pulse rate.

That said these tools can provide a general idea of where you are at as well as fun, accountability, and motivation.

These are the basics for working with your target heart rate in health and fitness.

Practice monitoring this rate is an excellent way to gauge progress in your health and fitness journey.

Level up your fitness today using target heart rate zones.

Sources:

https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
https://www.health.harvard.edu/heart-health/what-your-heart-rate-is-telling-you

You can calculate your maximum heart rate by subtracting your age from 220.

For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175.

This is the average maximum number of times your heart should beat per minute during exercise.

Exercise can Harm

 

Anytime you exercise, your brain releases chemicals known as endorphins that produce a feeling of euphoria,
which is known as “runners high”, which is also very easy to become chemically addicted to.

Without this rush, you’ll feel irritable and out of it until you exercise again.

Therefore, you’ll go on exercising and not listen to what your body is actually telling you – which is to stop.

The main reason addicts will continue to push themselves lies in what will happen when they don’t work out.

Normally when they are unable to exercise, they will display signs of depression, anxiety, confusion, and be less happy with themselves.

Aches and pains
Over-exercising doesn’t only affect the mind, but the body as well. Exercise will initially do what it is intended to do, give you a fit body but once you cross the line however, it can be drastic.

Muscle damage, osteoarthritis, and heart problems will all be waiting in the wings if you continue to overdo it.

The body has limits and if you push beyond that limit, you’ll do nothing but harm yourself.

Obsessive exercise tends to happen among those who are new to exercise.

Therefore, if you are keen to reap the benefits of getting fit, you’ll tend to overstep the limits.

The initial signs of over-exercise are exhaustion, which can lead to a build-up of fatigue.

Keep in mind, it isn’t only the muscles that are at risk, but the bones as well.

Many people who exercise push themselves to the point of injuries such as shin splints or even stress fractures, then refuse to rest, which causes greater and sometimes even permanent damage.

Even a brisk walk in the morning doesn’t come without risk, as walking too much can lead to osteoarthritis.

When you walk, you are working against gravity.

Even though you are exercising your muscles, you are also harming your knee joints as well.

Many people who walk up to an hour or more everyday end up with complaints of aches in the knees.

The fact is, jogging also harms the knees, and too many sit-ups can hurt as well.

As with any type of exercise, moderation is the key.

You should always start off gradually, and combine several different types of workouts, which is one thing that obsessive exercisers forget to do.

One of the biggest complication factors of people who get addicted to exercise is that they will tend to perform the same workout each and every day, which further increases the risk of permanent damage.

Think right
You should never work out to the point where you feel completely exhausted once you have finished.

Your limit with exercise should be 45 minutes to an hour, four or five days a week.

When you are finished, your workout should leave you feeling fresh and energetic.

Every week should make it a point to take a day’s break – as your body will need to relax and rejuvenate.

The key to achieving this completely lies in your attitude, as exercising is the way to a healthy life.

If you do it only to please yourself, you’ll defeat the entire purpose when you stand there on the weighing machine.

If you take things one day at a time and don’t overdo it, you’ll be well on your way to a healthy body.

Exercising can be a lot of fun and a way to relax if you don’t rush it.

Start off slow and gradually work your way up.

Before you know it, you’ll know how to prevent injuries before they  happen and you’ll know exactly what you need to
do to remain healthy.

Exercise And Sleeping Better

 

The amount of physical exercise that you exert during the day is one of the key ingredients to helping you get a good sleep at night.

The more active your body is during the day, the more likely you are to relax at night and fall asleep faster.

With regular exercise, you’ll notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular.

By keeping up your physical activity during the day, you may find it easier to deal with the stress and worries of your life.

Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterward.

You should try and increase your physical activity during the day.

The goal here is to give your body enough stimulation during the day so that you aren’t full of energy at night.

Your body requires a certain amount of physical activity in order to keep functioning in a healthy manner.

It is also important to note that you should not be exercising three or four hours before you go to bed.

The ideal exercise time is in the late afternoon or early evening. You want to make sure you expend your physical energy long before it is time for your body to rest and ready itself for sleep.

You should attempt to exercise at least three or four times a week for a period of 30 minutes or so.
You can include walking or something simple.

If you prefer, you can include strenuous activities such as running as well.

The goal here is to increase your heart rate and strengthen the capacity of your lungs.

By adding a regular exercise activity to your daily schedule will help you to improve your overall health and help you emotionally as well.

Along with running and walking, there are several other physical activities that you can add to your daily life to increase your level of physical activity.

If you are battling not sleeping, you’ll find aerobic exercise to be the best.

Your goal with exercise is to increase the amount of oxygen that reaches your bloodstream.

Overall, there are many types of aerobic exercises for you to choose from.

The activities include running, biking, using a treadmill, dancing, and skipping rope.

There are some non-aerobic exercises that you may find beneficial to help you solve your amnesia problem.

Yoga

Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain.

Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting
regular and restful sleeping patterns.

The regular practice of yoga will help you to relax as well as relieve tension and stress.

Tai Chi

Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks.

The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises.

Research has shown that Tai Chi can help with insomnia by promoting relaxation.

If you discover that you don’t have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule.
Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body.

You should also park your car around the corner and walk that extra block or two to get to your destination.

As you may know, there are many small things you can add to increase the activity in your life.

Your overall goal here is to have a healthy and well-balanced life – with plenty of sleep.

How Does Exercise Help Your Blood Pressure?

 

Do you want to take control of your blood pressure?

If so, exercise may be the key for you to do just that.

Many people may not realize exercise can help you control your blood pressure.

Fortunately, it is all rather simple.

As you probably know, you are more prone to high blood pressure as you age.

Unfortunately, we all age and this cannot be helped.

But controlling your blood pressure can be helped.

By exercising you can prevent risks of high blood pressure which can cause stroke and kidney disease.

If you already have high blood pressure, exercising can help you get it under control.

As you exercise your heart gets stronger.

When your heart is stronger it can pump more blood more easily causing less pressure on your arteries.

While exercise may not work for everyone you can easily lower your blood pressure by around ten millimeters.

Even if you do not have high blood pressure, you can take these precautions to prevent getting it.

Along with controlling your blood pressure you can lose weight or maintain your desired weight which also affects your blood pressure.

Overweight people are prone to having high blood pressure and an increased risk of stroke or kidney or heart diseases.

If this is you, get moving and start exercising!

This doesn’t mean you have to overdo yourself, take it slow at first and work your way up.

You will start feeling better as you continue a regular routine.

It is suggested to do at least thirty minutes of exercise a day if possible.

Thirty minutes can be hard to do for some people, mainly because they can’t find the time.

If this is the case, you can do short bursts of exercise.

You could exercise for ten minutes at a time throughout the day.

At the end of the day you’ve done thirty minutes.

Like with starting any exercise routine, you will want to talk with your doctor first.

There are certain things you will have to have your doctor’s okay for.

If you are a man over forty or a woman over fifty it might be better to talk with your doctor first.

Smoking increases blood pressure as well as makes it hard for some people to exercise.

Being overweight has an effect on everything and you definitely want to consult your doctor before starting an exercise program.

Having a chronic health condition or high cholesterol and even high blood pressure can put you at risk when exercising.

Be sure to talk to your doctor first.

If you do not visit the doctor regularly, do so now.

It is better to know exactly what health you are in before doing any strenuous activity or even exercising.

Always warm-up before starting an exercise routine.

Begin slowly so you can slowly build the intensity.

Be sure to continuously breathe throughout your routine.

Holding your breath can cause your blood pressure to increase and the key to exercising to help control or lower your blood pressure.

If you experience any discomfort or pain while exercising notify your doctor immediately.

It is better to take full precautions even if it ends up being something little.

Once you start your exercise program, you want to track your progress.

A great way to do this is if you can’t see your doctor regularly; purchase a home blood pressure monitoring device.

You want to check your pressure before you begin and when you are finished.

You want to make sure it’s working and how much it’s working.

By exercising you are lowering your chances of getting high blood pressure and if you already have it, you are helping to control it.

This means you are lessening your risks of strokes or heart diseases.

It is never too late to start, no matter your age, gender, or ethnicity.

Talk with your doctor today about an exercise program that is right for you.

Your body will thank you in the end.

Why You Should Walk

Why You Should Take A Walk
By Maria Hamilton

Mother nature invites us every day to exercise on those warm and sunny days, but for some reason, people do not go outdoors.

They sit on the couch, watch mindless TV programs, or just sleep through the day.

We see people taking walks every day.

You see them in the parks, participating in telethons, or in the neighborhood you live in.

I often see my neighbor walking daily with her kids, while the dog trails along, sniffing at every in its path.

Why should you take a walk?

No matter how old you are, walking is a popular activity.

Anyone can do it.

Walking is safe, inexpensive, and a great way to stay physically fit.

It offers companionship, a time to be alone, and improves self-esteem.

Taking a brisk walk strengthens the heart. A strong heart reduces the risk of heart disease, heart attacks, and high blood pressure.

If your clothes are snug, walking is a great fat buster.

The formula is simple: reduce food intake, increase physical activity, pounds are shed.

BeFinallyFit

We all feel stressed, anxious, and tense at the end of our workdays.

Taking a walk lessens these symptoms.

You will be amazed at your sense of well-being, uplifted mood, and new found energy level.

Sitting on the couch does not give you these benefits.

What it does do is makes you sluggish, sleepy, and fat.

If you are over 50 years of age, are sitting on that couch, and feel skeptical about taking daily walks, call your doctor.

If he gives you clearance, take that walk on the next sunny day.

Most people walk after dinner.

Others wait a couple of hours after eating.

If the weather is warm, carrying a bottle of water is a good idea to avoid dehydration caused by perspiration.

Remember, walking in the rain is fun too!

You can wear anything during your walk.

Let the weather guide you.

It is important to feel comfortable.

Use your common sense.

If it is cold outside, wear layers to keep warm.

If the weather is warm, wear cotton.

Cotton allows perspiration to evaporate and you will feel more comfortable.

Don’t forget to wear a pair of comfortable shoes.

Shoes should be well-fitted, provide support, and traction.

Wear clean cotton socks that absorb readily.

Socks that are too thin or too thick can cause blisters, calluses or corns.

Pamper your feet in a warm soak.

It is soothing and provides relief.

So, if you decide walking is for you, and the couch is not, plan to walk 3 or more times a week for at least 30 minutes.

With improvement, you can walk for longer periods of time.

You will be amazed at your increased energy level, weight loss, and finally getting that good night’s sleep you could not manage in the past.

How can anyone not accept mother nature’s invitation to live a healthier lifestyle?

So, if you are sitting on that couch, get off it.

Take a walk.

Maria Hamilton is a Registered Nurse and an Internet Marketer specializing in online income-producing programs.

 

 

BeFinallyFit

Simple Ways You Can Give Your Body Energy

Your body is constantly burning calories.

Even when you are simply resting, there are processes at work that require energy.

And energy is created when your body effectively converts the food you eat.

This means when your metabolism is running high, you are creating energy.

And one of the best ways to boost your metabolism is to get a little exercise.

You do not have to run the Boston Marathon to give your body an energy boost.

Even just 5 or 10 or minutes of exercise, with or without equipment, can revitalize you.

The best type of exercise for energy? Cardio and aerobic are the way to go.

Scheduling 3 or 4 heart-pumping exercise sessions of 20 minutes every week will effectively boost your metabolism, help you process foods and fats better, and deliver the energy you need to handle your hectic lifestyle.

The side benefit?

You look great and pump up your self-esteem in the process.

And remember, when you push yourself your body strengthens.

This produces higher and higher levels of energy, so make sure your workouts require some effort on your part.

But what if you spend 50 or 60 hours a week in an office or work cubicle?

You can still schedule time throughout the day to get a few minutes of revitalizing cardio.

Your energy levels will stay high, and you will probably even see an increase in productivity.

That means you will compare favourably to your coworkers.

Run in place, perform some stretching exercises, do a set of deep knee bends or hit a flight of stairs.

Keep a portable peddle exerciser underneath your desk, and peddle to your heart’s content.

These are simple cardiovascular boosting exercises you can do just about anywhere.

You can also reach for high carbohydrate, high-fibre foods.

Complex carbohydrates like whole grain crackers, combined with protein from peanut butter or a low-fat cheese, are digested more slowly than simple carbohydrates. This boosts your blood glucose level over a longer period of time, and means you get a consistent energy delivery rather than a spike and crash from artificial sugars.

Simply getting out of your chair and moving is another quick fix energy booster. Whether at home or work, sitting for an extended period of time negatively impacts your body’s circulatory system.

Oxygen is not delivered effectively, and the result is a tired, worn out energy-sapped feeling.

Get up and move, even if it is just for 5 or 10 minutes.

Seriously pressed for time?

Spend just 3 minutes meditating.

This simple energizer calms and replenishes you. It also allows you to focus much better, and distraction is a huge energy drain.

And whenever you can, surround yourself with positive, upbeat people.

Many health experts believe that stress is the biggest energy drain you experience.

Hanging around with negative people that create stress in your life is a quick way to sap your energy.