What Is Cardio Training And 5 Benefits Of Cardio Training

Being fit and healthy is the in thing. Actually, it really never goes out of style. That body is the most valuable asset you could have in your lifetime. Thus it is important that you take good care of it. Give it the proper attention it needs.

When it comes to ensuring and maintaining the health, the best option is to do cardio training.

What Is Cardio Training?

Cardio training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of the fastest heart rate you could get.

Some of the usual cardio training activities are walking, jogging, running, aerobics, cycling, swimming and rowing. Cardio training is considered an aerobic exercise as one is required to move from one exercise to another.

What Are the Benefits of Training?

1. Gives Energy to the Body

You can expect more energy and higher endurance after some time of regular cardio training.

2. Prevents Diseases

One could prevent heart diseases with regular cardio training. It is also helpful in preventing other variety of diseases like diabetes, obesity and even high cholesterol.

 The cardiovascular training strengthens the heart and the lungs. The low to moderated type of cardio exercises are required for people seeking to prevent diseases. Examples of these are walking, brisk walking or jogging.

3. Control Your Weight

With cardio training, you are able to burn more calories. This will help one who needs to lose weight. While those who already achieved their ideal body mass, the training will make it easier to control the weight.

Cardio training helps burn calories. However this generally depends on your current weight and the kind of cardio training you are undergoing. Better consult this matter with your physician or trainer, to know the proper type of training for your needs.

4. Lose Body Fats

Some people do not have problem with their weights. However, there may be some excess fats that keep bothering. Cardio training will help in getting rid of those. The activities involve the movements of large muscle groups. Regularly doing the training will make you leaner.

5. Get Rid of Boredom

Cardio training is fun. It pumps up your system. You will definitely feel more energized and on the go.

Recommendations to Better Enjoy the Benefits of Cardio Training

Cardio training is essential when you need to make health improvements. For starters, it is best to do the 30 to 45 minutes of exercises, 3 to 5 days a week. If you are aiming for weight loss, the training must be done 5 days a week.

 The more frequent you do it; the more likely it is that you will lose weight. However, avoid exhausting yourself too much in exercise. Avoid going beyond 45 minutes. Remember, it has to be done in a regular basis.

Start now. Walk or ride the bike around the neighborhood now. Follow that aerobics video you purchased. Set a goal and follow that goal. At the same time, modify your diet too. Eat healthy food.

As you increase in the fitness level, the intensity of the training must also increase. This is to have an area of variation and there should always be room for improvement.

Implement this by intensifying some parts of the training. If you are into jogging or running, increase speed every 5 minutes for at least a minute or two. It is important that you challenge yourself, so as not to be stuck in a stump.

Avoid doing the cardio exercises before bedtime. You will have a difficult time sleeping if you do so as the energy level of the body will stay high for sometime.

If you are undergoing weight training too, do the cardio exercises right after, not before.

It is best to take a snack 30 minutes before doing the cardio exercises. Do not start with training in an empty stomach.

 This will not help in achieving the proper momentum when you train. At the same time, avoid indulging in large meals too before exercise. Just give your body the proper supply it will need to sustain exhausting movements.

It is good to do the cardio exercises outdoors. This way you can easily interact with nature and breathe fresh air. You can also simply enjoy going around the neighborhood as you get your system healthier by the minute.

 It is possible to make some friends among the people who also do their exercises.

Be consistent and stick with the training once you have started it. This is the only way that cardio training will benefit your body and your health in the long run.

Benefits of Cardio Interval Training

In a long-term study of the health of the people of in the United States, the U.S. Public Health Service documented the chances of developing heart disease among various groups in the population. Long before the any symptoms appeared, epidemiological research could identify high-risk groups.

Among the highest risk factors are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain blood fats, and a family history of cardiovascular disorders.

Other researchers have added to this list another risk factor: the compulsive, hard-driving, highly anxious personality. The greater the number of severity, the greater the person’s overall risk.

These threats to the heart can be divided into two main categories: those beyond individual control, such as age, sex, and heredity, and those that can be controlled, avoided, or even eliminated. Among those in the second category are what cardiologists call “the triple threat.” These are the high blood pressure, cigarette smoking, and high cholesterol levels in the blood.

If you smoke a pack of cigarettes a day, your risk of having a heart attack is twice that of a nonsmoker. If you smoke, have hypertension, and eat a diet high in fats without any exercise at all, your risk is five times greater than normal.

The Healthy Heart

If these risk factors endanger the heart’s health, what enhances its well-being and improves its odds of working long and well?

Obviously, quitting cigarettes and eating a low-fat diet will help. The next best thing you can do for your heart’s sake is to give it what it needs: regular exercise or a complete cardio interval training.

The heart is a muscle, or, more accurately, a group or “package” of muscles, similar in many ways to the muscles of the arms and legs. And just as exercise strengthens and improves limb muscles, it enhances the health of the heart muscles as well.

Since World War II, several large-scale statistical studies have evaluated the relationship between physical activity and cardiovascular disease. One well-known survey compared 31,000 drivers and conductors of some bus companies. The more sedentary drivers had a significantly higher rate of heart disease than the conductors, who walked around the buses and climbed stairs to the upper level.

The why and how behind these statistics were bet explained by classic experiments with dogs whose coronary arteries were surgically narrowed to resemble those of humans with arteriosclerosis. Dogs who were exercised were had much better blood flow than those kept inactive.

The exercise seemed to stimulate the development of new connections between the impaired and the nearly normal blood vessels, so exercised dogs had a better blood supply to all the muscle tissue of the heart. The human heart reacts in the same way to provide blood to the portion that was damaged by the heart attack.

To enable the damaged heart muscle to heal, the heart relies on new small blood vessels for what is called collateral circulation. These new branches on the arterial tress can develop long before a heart attack — and can prevent a heart attack if the new network takes on enough of the function of the narrowed vessels.

With all these facts, it is now boiled down to a single question: What should be done in order to prevent such dilemmas?

Some studies showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice often.

The general rule is that exercise helps reduce the risk of harm to the heart. Some researches further attested the link between exercise and healthy heart based from the findings that the non-exercisers had a 49% greater risk of heart attack than the other people included in the study. The study attributed a third of that risk to sedentary lifestyle alone.

Hence, with employing the cardio interval training, you can absolutely expect positive results not only on areas that concerns your cardiovascular system but on the overall status of your health as well.

This particular activity that is definitely good for the heart is a cycle of “repeated segments” that is of intense nature. In this process, there is an interchange periods of recuperation. It can both be comprehensive activity and moderate motion.

Consequently, the benefits of merely engaging into this kind of activity can bring you more results that you have ever expected. These are:

1. The threats of heart attack are lessened, if not eliminated

2. Enhanced heart task

3. Increase metabolism, increase the chance of burning calories, therefore, assist you in losing weight

4. Improves lung capacity

5. Helps lessen or eliminate the cases of stress

Indeed, cardio interval training is the modern way of creating a healthy, happy heart and body.

Weight Loss And Nutritional Diets

The term diet is one that many people don’t really care for. It has often been said that is DIE with a T. The problem is that most people have the wrong frame of mind when it comes to diet.

 They have the perception that it is about giving up all their favorite foods and going hungry. They see it as something they will have to do for a period of time.

However, for a diet to really work it has to be a lifestyle change and something you look forward to. It has to be a nutritional diet and part of your daily lifestyle.

One of the biggest reasons why a diet fails is that people restrict the foods they can consume. It seems that the more you are told you can’t have something the more you want it. Therefore you need to not eliminate anything from your diet. Instead you need to make modifications.

 Do you love chocolate? Make yourself a deal that you can have a small amount of it every evening after you get done exercising. If you don’t work out though you don’t get it!

Be wary of fad diets that restrict what you can eat. You need to have well balanced meals every day. This includes lean meats, fresh fruits, fresh vegetables, and grains. Doing so will ensure you don’t feel hungry throughout the day. When you restrict foods or skip meals you will tend to binge later on in the day so it really hasn’t been effective for you. It can help if you keep a diary of what you eat as well as how you feel. You will soon notice patterns emerging.

If you have been eating the wrong foods for a very long time you may think it is hopeless. Yet you just need to be dedicated to making some changes that will help you to look and feel much better.

Get the entire family involved in menu planning and shopping. That way you will all be on the same page with it. Planning meals means you will be less likely to pick up foods when you are in a hurry that aren’t good for you.

Many restaurants also have some healthy foods on their menu so ask about them. There is no reason why you can’t eat out but still stay within the confines of your diet. If you can completely eliminate the word diet from your vocabulary it is even better.

The positive outlook you have when you make the changes is going to be very important when it comes to the success you will have.

If you struggle there are dieticians that can help you with planning delicious meals. Discovering that you can eat right, feel good, lose weight, and have delicious foods can become a reality for you.

It will really amaze you how quickly you grow accustomed to this new way of eating. You also won’t feel hungry or feel deprived which means you will be very happy. It is time you start controlling the foods you eat instead of allowing them to control you.

About The Author

Ray Burton loves healthy food and fitness. He runs several websites about health food, nutrition, weight loss and fitness. Visit http://www.bulgebeaters.com/squeeze-page/special.html and get a free report on dieting and weight loss.

Important Facts To Know About Omega 3 Fish Oil

Here are some facts for your perusal on Omega-3 fish oils .

The anti-inflammatory action of Omega-3s has been shown to help prevent heart attacks by reducing atherosclerosis (hardening of the arteries) Omega-3s also seem to lower the need for medications for Rheumatoid Arthritis.

Ulcerative Colitis, Crohns Disease, and Omega-3s may also help relieve Osteoarthritis.

Omega-3 may be beneficial for the relief of Psoriasis, It may prevent blood clots forming and initiating heart attacks. Omega-3 also promotes healthy brain and nerve function, supports and maintains healthy retina and eye function, and it also relieves the symptoms of allergies.

Omega-3 has been found to help prevent depression, and lower the incidence of severe Schizophrenia by about 25% Wow, it is almost a miracle oil.

Women that are pregnant are now being given Omega-3 fish oils to prevent their children from having Allergies, Asthma and Eczema.

The fish oil goes through a gentle purification process that uses a form of molecular distillation with no exposure to light.

 Most reputable manufacturers have the necessary information on the labels of the bottles or on their website.

 The good oil :O) comes from the clean unpolluted waters of the Southern ocean off the coast of New Zealand. For consistent quality only one type of fish should be used.

We recommend Omega-3 oils that come from the cold water fish called Hoki, this fish is high in DHA fatty acids and is unique to New Zealand waters.

 Another plus for the fish is that the plant that processes the fish is only minutes away from the wharfs where the fish are landed.

Omega3 fish oil has started to be used in trials to help children with ADHD.