Fitness Club

Exercise Treadmill Review is very important among suppliers as well as to the buyers, because by this the supplier will know the user’s reaction and how the machine helps and works to the buyers. Mostly consumers read or research more detail information about a certain product they want to buy and use for, in order to have a great advantage as they purchase a product or machine. This is the central view among individual to an in terms of quality, durability and value.

Exercise Treadmill Review will help you to come up with a good decision which one is right for you. You will find information on the most popular treadmills and you will learn about cost, the features you get, the company that makes it and the warranty comes with it. The reviews are not just sales plugs; I will tell you what’s good and what’s bad about each exercise treadmill. Although, choosing the greatest home treadmill for you is not easy but understands home treadmill reviews that will definitely help makes things easier.

Treadmills hang about the most well-liked exercise machine existing today and owning a treadmill helps you to uphold or get better your shape and provides an all body exercise with a countless of health profit. Treadmills can guide you for a calories, and can help you completely control your weight with a high-quality treadmill that can make a safe and sound way for the whole family to initiate and continue on the path to a health way of life, you get the same necessary features at an price, but the more exclusive versions recommend sturdier construction, a smoother ride and more training potential.

Actuality: Consumers use up more money on home treadmills than any other type of home exercise equipment and just make sure you don’t devastate your money on an expensive piece of equipment that doesn’t work for you. If it’s not right for you, it’d just a piece of expensive trash.

Guide in buying Treadmills: treadmill ratings only make sense when you compare and evaluate, try to classify certain treadmill models, based on features. It doesn’t make sense to match up to a cheap fold-away treadmill to one is used by an athlete. You should avoid cheaper models of exercise treadmills that found in department stores and that you should only buy treadmills from an area of expertise store specializing in home exercise equipment. This is a good advice if you are very serious about exercise, but for those who will sometimes use a treadmill, not every day, it would b foolishness to buy an expensive model from one of the best treadmills: a basic, cheap treadmill will be enough. Impartial reviews of treadmills can also makes buying recommendations. Why do we make recommendations? Well, it can be for any reason, such as the opening of a new and enhanced model of treadmill or it can be that we just have basic like it because a top rated exercise treadmill is on sale.

About the author of this article:

Read more about Exercise Treadmill Reviews at http://www.exercise-treadmills.net/

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I have seen many search requests recently for a definition of aerobic fitness. You have asked:

What is the difference between aerobic fitness and aerobics?What is the role of aerobics and / or aerobic fitness in my fitness program?Can an aerobic fitness physical exercise program help me to burn the fat and lose weight?How do I build my personal in-home physical exercise program using aerobic fitness and how much time do I need to invest?

As a certified trainer and educator of both aerobics and fitness instructors, I believe that any exercise program I recommend should be based on existing - and proven - knowledge, safety and technique.

So please follow the list to ensure that we understand each other:

Fitness can be defined as a holistic feeling or state of wellbeing.

Physical fitness consists of many different body capabilities. The four most important are:

EnduranceStrengthFlexibilityCoordination

Fitness incorporates physical and mental health as well as emotional satisfaction and self-awareness.

The World Health Organization - WHO defines health in it's Constitution as «a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.»

All in all:
When body, mind and soul are in touch and our souls "fit" happily into our bodies - that's fitness!

AEROBIC is one of the most important physical fitness factors. It stems from Latin and means:

AERO = Air = OxygenBIC = Bio = Life

Any physical activity which requires increased oxygen intake is an Aerobic exercise - by definition.

Aerobic activity or exercise is therefore the same as cardiovascular (cardio) exercise as it:

increases cardiac capacitystrengthens the heart, body and lungsuses creatin phosphates, carbohydrates and fat as it's energy source (fuel), depending on intensity.Aerobic and Anaerobic Exercise - Do You Need Both?

Yes, you certainly do need both aerobic and anaerobic exercise.

You need aerobic exercise - for fat burning, and anaerobic exercise for strengthening the cardiovascular system.

So both are required and together they form a large part of physical fitness.

Whether it's going for a walk, cycling, swimming, dancing or any other activity that increases your heart-rate, so you feel slightly out of breath.

That's what makes aerobic fitness great fun!

Why not try an aerobic fitness workout right now?

To achieve optimum health in a relatively short time I recommend twice weekly:

20 min. Aerobic Activity with your favourite workout music:
Use your own body weight - no extra weights required!20 min. Muscle Strength Training and Stretching:
Use these exercises - dips, pull-ups, squats, push - ups, ab curls and light hand weights for muscle isolation exercises e.g. bicep curls.
Do and Do Not

Do Not Over-do It!Do: A Complete Program -
20 min. aerobic activity + 20 min. muscle strength and flexibility training = 40 minutes -
DVD IN SHAPE choreography meets these requirements.Do: Complete the program twice a week = 80 minutes.
That's not too much time to invest in your health and physical fitness, is it?Do: Twice a week x 40 minutes
My Aerobic Fitness DVD IN SHAPE will help you burn the fat and lose weight - you have my word!Do: Take just 80 minutes a week to get yourself and your muscles physically fit and toned.Do: Remember that the smaller the steps you take,
the more likely you are to safely achieve a great shape and feel fantastic.Do: Realize that with IN SHAPE you can split your total weekly workout time of 80 minutes
into 4 x 20 minute workout sessions - just alternate as you wish: Day 1 = 20 minutes aerobic exercise.Day 2 = 20 minutes muscle strengthening and flexibility training.Day 3 = 20 minutes aerobic exercise.Day 4 = 20 minutes muscle strengthening and flexibility training.Do: Enjoy your food by arranging set meal times during the day when you eat fresh fruit and vegetables,
starchy carbohydrates and plenty of protein.« What about my daily treats? », I can hear you thinking.
Do: Save them up for the time of day when you are most likely to enjoy them in peace.Do: Read the IN SHAPE - Buyers Feedback and Comments.Do Not: Wait any longer - get fit now with my DVD IN SHAPE with Tanja Baumann!Stay fit!
Love,
Tanja
xxx

View the original article here

What is it about exercise that makes it better than medicine? Well, for starters you can enjoy it when you are well-who needs medicine when feeling great? Another reason is this: The company you share exercising is almost always more cheerful than those you meet when sick. Something about hospitals and other places where sick people hang out seems to take the joie de vivre out of people.

Another reason I prefer exercise to medicine concerns attire. I prefer any kind of exercise equipment (e.g., Speedo briefs for swimming, running shorts, bike outfits and so on) to the gowns with the string in back we're required to wear for medical tests and procedures.

I'm guessing you, too, prefer exercise to medicine. Who does not? Yet, far more engage with medicine, including getting medical care, than engage in exercise. How irrational is that?

The advantages of exercise and medicine seem pretty obvious to you and me. Yet, it is NOT obvious to large numbers of Americans. If it were, exercise would be so popular we'd have to take a number and wait your turn to jog or walk on public roadways.

Now the American Heart Institute (AHA) is pushing exercise as a medical treatment. The new slogan of some medical groups is that exercise is the best medicine. Exercise is great for health and exuberant living-no doubt about that. But, don't let them medicalize it. It is not a treatment, it's not a cure all and nobody needs a doctor to prescribe exercise.

Only 22 percent of Americans get enough exercise to have healthy hearts, says the AHA. About 54 percent of Americans don't exercise at all! This almost sounds suicidal. The Surgeon General considers minimal exercise as that which burns 150 calories a day, or 1,000 calories a week. This amount of burning requires a 150-pound person to exercise for only 30 to 45 minutes-that's all. Dreadful!

I don't like to dwell on risk factors. Still, if you know someone who just can't seem to appreciate the POSITIVE benefits of exercise, remind him or her of some of the NEGATIVE things that can be avoided by relying on exercise rather than medicine.

Exercise strengthens the muscle with the best work ethic in the human body, namely, the heart. Regular exercise that reaches a so-called "target heart rate"-that's 60 to 70 percent of maximal heart rate, makes that muscle beat more efficiently. It also strengthens arteries and improves blood circulation. A few thousand studies going back nearly to the Middle Ages show that regular exercise lowers the risk of needing medicine for heart disease by half. Of course, it also lowers blood pressure and overall cholesterol levels while raising the level of HDL, the high density "good" cholesterol that helps remove the harmful LDL, or "bad" low density cholesterol, in your arteries.

Exercise benefits people at risk for diabetes, both type one and two. It helps maintain proper glucose levels, helps prevent large blood vessel and heart (cardiovascular) disease and reduces the need for insulin for those who have either type of diabetes.

Exercise is great for managing weight and toning, firming and the like-and by avoiding the plague of obesity; you also reduce your risk of heart disease, diabetes and some cancers. You have to "spend" (burn) more calories than you consume or you will gain weight. Most experts claim that regular exercise decreases appetite (I personally have never found that to be true) and increases metabolism (definitely true!), so you burn calories more efficiently.

Exercise is excellent for reducing the pain, inflammation and stiffness of arthritis. Exercise increases blood supply to muscles. It also improves joint flexibility and strengthens muscles, tendons and ligaments.

Exercise is known to reduce the risk and relieve the symptoms of clinical depression and anxiety. One study published in the Archives of Internal Medicine reported that exercise improved mood after 16 weeks better than medicines, prescription antidepressants in particular. It does this by releasing endorphins and other brain chemicals that naturally improve mood while reducing pain.

As noted, these are just the negative good reasons why exercise is better than medicine, in my opinion. Don't you agree?

Look on the bright side and be well.

Publisher of the ARDELL WELLNESS REPORT (AWR) - a weekly electronic newsletter devoted to commentaries on current issues that affect personal and social well being from a quality of life perspective. The emphasis is on REAL wellness, which is also the topic of Don's latest book. Read about it here - https://www.createspace.com/3478226 - The "REAL" acronym reflects key issues embraced and advanced in Don's philosophy, namely, Reason, Exuberance, Athleticism and Liberty. Sample copy of Don's latest edition by request. If you like it, you can sign up - the price is right - free. Contact Don at awr.realwellness@gmail.com.

View the original article here

Introduction

F Yang  YinI   ActivePassiveT Conscious   SubconsciousN Right Side    Left SideE Masculine     FeminineS Day     NightS Intellect          Intuition

Heart / Cardiovascular

(Cardio) Circulation System

The human body functions through the mind - Yang - and the spirit - Yin.

Physical fitness - "good condition" - is the result of a healthy balance of mind, body and spirit.

Mind + body + spirit = unity = a human being = a person.

To recognize, act upon and satisfy our individual human needs is the common goal of all people.

The way to achievement of our individual goals leads from inside ourselves - the mind & spirit - outward to the body.

Physical Condition and Body Fitness - Four Major Factors:

Endurance (stamina)StrengthFlexibilityCo-ordination

Because cardiovascular training, exercise and workout goals benefit you in the following ways::

Maintain and increase the physical efficiency - capacity - of the heart / cardiovascular circulation system by improving endurance and energy levels.The goal of a strong and efficiently functioning heart / cardiovascular circulation system can be achieved by regular exercise and training sessions.The heart is the most important muscle in the human body - look after it and it will serve you well.
Muscles use ATP * Explanation (creatin phosphates)
during training & exercise

Moderate Aerobic Training = with Oxygen: Sufficient oxygen in the cardiovascular circulation system;Generates aerobic energy production;Training Result:
Energy consumption in the muscle cells of Carbohydrates and Fat reserves;Physical Result:
Reduction of muscle glucose (sugar) levels and fat reserves.Intensive Anaerobic Training = without Oxygen: Insufficient oxygen in the cardiovascular circulation system;Generates anaerobic energy production;Training Result:
Reduction of ATP reserves and secretion of lactic acid;Physical Result:
Too intensive a workout leads to muscle fatigue, acidification and an unplanned end to the exercise.* ATP is the prime energy source tapped during the first seconds of all physical activity.

To improve physical performance and condition through training and exercise, the body requires more oxygen and nutrients.An exercise program should be based on the current fitness level of the individual and structured to gradually improve endurance and energy levels through regular cardiovascular exercise and training.A regular program of cardiovascular exercise and training will improve the cycle of oxygen and nutrient transport to the working muscles of the body.Strengthening the heart through cardiovascular exercise and training results in heart muscle growth.A strong heart usually has a larger muscle volume which results in the ability to transport more blood through the cardiovascular circulation system.Larger heart muscle volume increases the blood storage capacity of the heart which results in less "pumping" - beating.The increased storage capacity (volume) of the heart results in larger quantities of blood per heart beat being transported throughout the body.At the same time, the heart muscle pumps - beats - less times per minute.Heart :: Increased efficiency - larger volume of oxygen-rich blood pumped through the body's circulation system which improves fat burn
Result = Reduction of fat levels in the body.Lungs :: Inhalation - increased air intake in the lungs when breathing in
Result = Reduction in rate of inhalation = Increased energy levels.Exhalation - decreased air volume in the lungs after breathing out
Result = Increased air intake when breathing in = Increased lung capacity.Blood Circulation :: Result = Improved blood circulation from the processing organs (heart and lungs) to and from the muscles being exercised.Body Composition :: Reduction of body fat levels
Result = Proportion of lean mass to fat mass = More lean mass (muscles, bones) = Improved physical condition.Muscles :: Result = Fat burn improved - both during and after training and exercise activity.Bones, Tendons and Ligaments :: Result = Improved function and flexibility = Wider range of motion.Nervous system :: Result = Increased activity efficiency.Secretion of "happy" hormones (Endorphines)Reduction of stress levelsActive recovery after long periods of concentrated mental activity (a lot of thinking work)Positive body self-image due to awareness of improvement and progress in physical fitness conditionPossible decrease of depression« A healthy mind in a healthy body »Cardiovascular Training, Exercise and Workouts 2 - Heart Rate and Workouts

Not sure where or how to start getting in better shape?

Start at home with my coaching and guidance -
View the fitness facts about DVD IN SHAPE:

View the original article here

Continued from Part 1

Heart / Cardiovascular

(Cardio) Circulation System

A heart rate monitor consisting of an arm band and watch face is used to measure your heart rate.

Fitness machines and devices with built-in receptors can also be used to measure the pulse accurately.

Find heart rate monitors, fitness machines and devices which measure your heart rate during training and exercise on the fitness equipment shopping links page and in many fitness gyms and studios.

Resting Heart Rate :: RHR

To measure your personal resting heart rate you need to:

Measure your heart rate for 60 seconds three mornings in a row before you get out of bed.Divide the sum of the three measurements you have written by 3 = your personal resting heart rate.Maximum Heart Rate :: MHR

220 - the heart rate of a newborn child - minus your age = your target maximum heart rate range for training and exercise programs.

NB:

In a healthy body, pulse and heart rate are almost identical.

In daily speech we often refer to the pulse only as it is easy to measure.

Your physician can determine your heart rate or you can do it yourself by placing your hand with light pressure on the left side of your chest.

Imbalance in pulse and heart rate occurs in damaged or diseased arteries, e.g. when hardening of the arteries - calcification - has taken place.

Optimum Training Pulse :: OTP

Fitness Category

Beginner, recent starter, unfit * AdviceReasonably fit, exercises regularlyVery fit, athlete, professional sportsKarvonen Formula

RHR + 60% to 70% (MHR - RHR)RHR + 70% to 80% (MHR - RHR)
RHR + 80% to 85% (MHR - RHR)* Consult your doctor before starting any training, exercise or workout program.

A simple and reliable pulse check while you work out:

If your breathing rate slowly increases during training to a faster rate and you can still converse with someone else at the same time, then you are training within the correct - target heart rate - pulse range.If you want more exact details - numbers, then count your pulse rate - read how to check your pulse rate during training - for 15 seconds. Multiply the number by 4 = current pulse rate per minute.

All good results take time - achieving your fitness goals will require patience, determination and perseverance.

A exercise program designed to build up your fitness level gradually over time is much more fun - training and exercise should always be fun and enjoyable - and the results are more permanent.

THE WAY IS THE GOAL!

Outdoor

Power Walking

Inline Skating

Jogging

Swimming - Cycling

Rowing

** Consider Badminton - Squash - Tennis

Indoor

* Definition Low Impact Aerobics

Spinning - Exercise Bicycles

Stairmaster - Stepper

Treadmill

Ergometer - Rowing Machine

** Think About High Impact Aerobics

Beginner, currently unfit
Goal: Increase / improve fitnessExercises regularly, reasonably fit
Goal: Maintain fitnessVery fit, athlete, professional sports
Goal: Maintain and increaseFrequency: 1 / 2 x a week
Duration: 15 / 20 minutesFrequency: 2 / 3 x weekly
Duration: 20 / 30 minutesFrequency: 3 / 4 x per week
Duration: ½ / 1 hour

Not sure where or how to start getting in better shape?

Start at home with my coaching and guidance -
View the fitness facts about DVD IN SHAPE:

View the original article here

Tanja Baumann is

a double world aerobic fitness champion,an accredited fitness / aerobics instructor and trainerand a consultant for fitness seminars.

Dropa Balance Health edition asked the expert, Tanja Baumann, for her advice for people who want to know the right way to start exercising.

«If you haven't exercised for a long time,
the first step is to get a full medical check-up
(cardiovascular, body weaknesses, muscles and bones)
before you start exercising.

This will ensure that additional active movement will not be risky for your health in any way.»

«The most important thing you need to decide is a clear vision and definition of your exercise and training goals before you start exercising. Ask yourself:

Do I want to be healthier and fitter, with stronger and more powerful muscles and an athletic appearance?Or: Do I just want to lose weight permanently?The clearer your exercise and training goals are, the more targeted your exercise training will be.»

«Ideally, this should include all 4 of the physical fitness and body health training factors:

Endurance (stamina),Strength,Flexibilityand Co-ordination.

And you don't need to change your lifestyle completely either.

Just 30 minutes twice a week of focused exercise will improve two to three of these factors.Nordic walking, Aquafit or cycling are all excellent choices for beginners.»«Start your exercise slowly and increase training intensity gradually and in small steps. Contract your abdominal, pelvis and leg muscles to stabilize the torso.You'll be standing staight and safe and ensuring that you maintain a good, upright posture at all times.N.B.: Always «march in an X» and swing the arms and shoulders in the opposite direction to your hips and legs.Breathe easily and deeply to provide your body with a lot of oxygen - train so that you don't increase the lactic acid levels in your muscles.Before you start training, always do warming-up exercises for 10 minutes.After you've completed the cooldown at the end of your training session, thoroughly stretch your hips, chest and calf muscles, but not immediately after intensive training. Always cooldown first.If you're training in the gym, don't let yourself get distracted.Stay focussed on your exercises and your own body.Never forget: Exercise should always be fun!»

For more professional tips, visit:

Not sure where or how to start getting in better shape?

Start at home with my coaching and guidance -
View the fitness facts about DVD IN SHAPE:

© Tanja Baumann | First published: © Dropa Balance: Health, April 2008, Photo: Stephan Ziegler | Translation & Adaptation: John Aarsen

View the original article here

Cardiology specialists see the effects of a poorly maintained heart ever day. While some heart problems can not be prevented, such as congenital defects of the heart, serious problems of the heart can often be prevented or improved greatly by a regular exercise program. New studies have shown that even moderate exercise done regularly can improve the function and health of the heart.

Good cardiac exercise is not pumping iron at the gym. In order to reap benefits of the heart, you need to elevate your heart rate through cardiovascular exercise, such as fast walking, riding a bicycle or jumping rope, and maintain the elevated heart rate level for a period of time. The heart is a muscle just like any other, but it works differently. Pumping iron will not strengthen the heart muscle as it does the biceps and quads. The only way to strengthen the heart muscle is through cardiovascular exercise.

Cardiology experts recommend a minimum of 15 to 20 minutes of exercise at least four times per week. This works out to about every other day. Any exercise the heart gets will be better than no exercise at all, but 30 minutes of cardiovascular exercise per day is a fantastic way to look and feel better. Walking is not only good exercise for the heart, it is the number one recommended treatment for lower back pain and the most common, effective physical therapy for victims of strokes. People who suffer from arthritis also maintain their mobility longer when they keep up an exercise program such as walking regularly.

Cardiology specialists also recommend a healthy diet, quitting smoking and keeping drinking to a moderate amount in order to maintain heart health. A healthy diet is low in fat and cholesterol and high in nutrients. Healthy servings of fruits and vegetables with smaller helpings of meat, breads, butter and sugar are the building blocks for a healthy diet. Diabetics and people with other health considerations might have stricter dietary requirements than others.

Always see your doctor to get an okay before starting any diet or exercise program. While exercise is recommended for people of normal health, others might be advised to avoid certain exercise. Always talk to your doctor about an exercise program following heart surgery or any other medical procedure. Physical therapists can be a great benefit post surgery, and their services are often covered by health insurance.

Alexander Sutton applies his direct experience in the medical supplies industry to help nurses, doctors and medical professionals enjoy the safest and most comfortable working experience possible. For more information, please visit Cardiology.

View the original article here

Continued from Part 1

Heart / Cardiovascular

(Cardio) Circulation System

A heart rate monitor consisting of an arm band and watch face is used to measure your heart rate.

Fitness machines and devices with built-in receptors can also be used to measure the pulse accurately.

Find heart rate monitors, fitness machines and devices which measure your heart rate during training and exercise on the fitness equipment shopping links page and in many fitness gyms and studios.

Resting Heart Rate :: RHR

To measure your personal resting heart rate you need to:

Measure your heart rate for 60 seconds three mornings in a row before you get out of bed.Divide the sum of the three measurements you have written by 3 = your personal resting heart rate.Maximum Heart Rate :: MHR

220 - the heart rate of a newborn child - minus your age = your target maximum heart rate range for training and exercise programs.

NB:

In a healthy body, pulse and heart rate are almost identical.

In daily speech we often refer to the pulse only as it is easy to measure.

Your physician can determine your heart rate or you can do it yourself by placing your hand with light pressure on the left side of your chest.

Imbalance in pulse and heart rate occurs in damaged or diseased arteries, e.g. when hardening of the arteries - calcification - has taken place.

Optimum Training Pulse :: OTP

Fitness Category

Beginner, recent starter, unfit * AdviceReasonably fit, exercises regularlyVery fit, athlete, professional sportsKarvonen Formula

RHR + 60% to 70% (MHR - RHR)RHR + 70% to 80% (MHR - RHR)
RHR + 80% to 85% (MHR - RHR)* Consult your doctor before starting any training, exercise or workout program.

A simple and reliable pulse check while you work out:

If your breathing rate slowly increases during training to a faster rate and you can still converse with someone else at the same time, then you are training within the correct - target heart rate - pulse range.If you want more exact details - numbers, then count your pulse rate - read how to check your pulse rate during training - for 15 seconds. Multiply the number by 4 = current pulse rate per minute.

All good results take time - achieving your fitness goals will require patience, determination and perseverance.

A exercise program designed to build up your fitness level gradually over time is much more fun - training and exercise should always be fun and enjoyable - and the results are more permanent.

THE WAY IS THE GOAL!

Outdoor

Power Walking

Inline Skating

Jogging

Swimming - Cycling

Rowing

** Consider Badminton - Squash - Tennis

Indoor

* Definition Low Impact Aerobics

Spinning - Exercise Bicycles

Stairmaster - Stepper

Treadmill

Ergometer - Rowing Machine

** Think About High Impact Aerobics

Beginner, currently unfit
Goal: Increase / improve fitnessExercises regularly, reasonably fit
Goal: Maintain fitnessVery fit, athlete, professional sports
Goal: Maintain and increaseFrequency: 1 / 2 x a week
Duration: 15 / 20 minutesFrequency: 2 / 3 x weekly
Duration: 20 / 30 minutesFrequency: 3 / 4 x per week
Duration: ½ / 1 hour

View the original article here

I have seen many search requests recently for a definition of aerobic fitness. You have asked:

What is the difference between aerobic fitness and aerobics?What is the role of aerobics and / or aerobic fitness in my fitness program?Can an aerobic fitness physical exercise program help me to burn the fat and lose weight?How do I build my personal in-home physical exercise program using aerobic fitness and how much time do I need to invest?

As a certified trainer and educator of both aerobics and fitness instructors, I believe that any exercise program I recommend should be based on existing - and proven - knowledge, safety and technique.

So please follow the list to ensure that we understand each other:

Fitness can be defined as a holistic feeling or state of wellbeing.

Physical fitness consists of many different body capabilities. The four most important are:

EnduranceStrengthFlexibilityCoordination

Fitness incorporates physical and mental health as well as emotional satisfaction and self-awareness.

The World Health Organization - WHO defines health in it's Constitution as «a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.»

All in all:
When body, mind and soul are in touch and our souls "fit" happily into our bodies - that's fitness!

AEROBIC is one of the most important physical fitness factors. It stems from Latin and means:

AERO = Air = OxygenBIC = Bio = Life

Any physical activity which requires increased oxygen intake is an Aerobic exercise - by definition.

Aerobic activity or exercise is therefore the same as cardiovascular (cardio) exercise as it:

increases cardiac capacitystrengthens the heart, body and lungsuses creatin phosphates, carbohydrates and fat as it's energy source (fuel), depending on intensity.Aerobic and Anaerobic Exercise - Do You Need Both?

Yes, you certainly do need both aerobic and anaerobic exercise.

You need aerobic exercise - for fat burning, and anaerobic exercise for strengthening the cardiovascular system.

So both are required and together they form a large part of physical fitness.

Whether it's going for a walk, cycling, swimming, dancing or any other activity that increases your heart-rate, so you feel slightly out of breath.

That's what makes aerobic fitness great fun!

Why not try an aerobic fitness workout right now?

To achieve optimum health in a relatively short time I recommend twice weekly:

20 min. Aerobic Activity with your favourite workout music:
Use your own body weight - no extra weights required!20 min. Muscle Strength Training and Stretching:
Use these exercises - dips, pull-ups, squats, push - ups, ab curls and light hand weights for muscle isolation exercises e.g. bicep curls.
Do and Do Not

Do Not Over-do It!Do: A Complete Program -
20 min. aerobic activity + 20 min. muscle strength and flexibility training = 40 minutes -
DVD IN SHAPE choreography meets these requirements.Do: Complete the program twice a week = 80 minutes.
That's not too much time to invest in your health and physical fitness, is it?Do: Twice a week x 40 minutes
My Aerobic Fitness DVD IN SHAPE will help you burn the fat and lose weight - you have my word!Do: Take just 80 minutes a week to get yourself and your muscles physically fit and toned.Do: Remember that the smaller the steps you take,
the more likely you are to safely achieve a great shape and feel fantastic.Do: Realize that with IN SHAPE you can split your total weekly workout time of 80 minutes
into 4 x 20 minute workout sessions - just alternate as you wish: Day 1 = 20 minutes aerobic exercise.Day 2 = 20 minutes muscle strengthening and flexibility training.Day 3 = 20 minutes aerobic exercise.Day 4 = 20 minutes muscle strengthening and flexibility training.Do: Enjoy your food by arranging set meal times during the day when you eat fresh fruit and vegetables,
starchy carbohydrates and plenty of protein.« What about my daily treats? », I can hear you thinking.
Do: Save them up for the time of day when you are most likely to enjoy them in peace.Do: Read the IN SHAPE - Buyers Feedback and Comments.Do Not: Wait any longer - get fit now with my DVD IN SHAPE with Tanja Baumann!Stay fit!
Love,
Tanja
xxx

View the original article here

Tanja Baumann is

a double world aerobic fitness champion,an accredited fitness / aerobics instructor and trainerand a consultant for fitness seminars.

Dropa Balance Health edition asked the expert, Tanja Baumann, for her advice for people who want to know the right way to start exercising.

«If you haven't exercised for a long time,
the first step is to get a full medical check-up
(cardiovascular, body weaknesses, muscles and bones)
before you start exercising.

This will ensure that additional active movement will not be risky for your health in any way.»

«The most important thing you need to decide is a clear vision and definition of your exercise and training goals before you start exercising. Ask yourself:

Do I want to be healthier and fitter, with stronger and more powerful muscles and an athletic appearance?Or: Do I just want to lose weight permanently?The clearer your exercise and training goals are, the more targeted your exercise training will be.»

«Ideally, this should include all 4 of the physical fitness and body health training factors:

Endurance (stamina),Strength,Flexibilityand Co-ordination.

And you don't need to change your lifestyle completely either.

Just 30 minutes twice a week of focused exercise will improve two to three of these factors.Nordic walking, Aquafit or cycling are all excellent choices for beginners.»«Start your exercise slowly and increase training intensity gradually and in small steps. Contract your abdominal, pelvis and leg muscles to stabilize the torso.You'll be standing staight and safe and ensuring that you maintain a good, upright posture at all times.N.B.: Always «march in an X» and swing the arms and shoulders in the opposite direction to your hips and legs.Breathe easily and deeply to provide your body with a lot of oxygen - train so that you don't increase the lactic acid levels in your muscles.Before you start training, always do warming-up exercises for 10 minutes.After you've completed the cooldown at the end of your training session, thoroughly stretch your hips, chest and calf muscles, but not immediately after intensive training. Always cooldown first.If you're training in the gym, don't let yourself get distracted.Stay focussed on your exercises and your own body.Never forget: Exercise should always be fun!»

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Introduction

F Yang  YinI   ActivePassiveT Conscious   SubconsciousN Right Side    Left SideE Masculine     FeminineS Day     NightS Intellect          Intuition

Heart / Cardiovascular

(Cardio) Circulation System

The human body functions through the mind - Yang - and the spirit - Yin.

Physical fitness - "good condition" - is the result of a healthy balance of mind, body and spirit.

Mind + body + spirit = unity = a human being = a person.

To recognize, act upon and satisfy our individual human needs is the common goal of all people.

The way to achievement of our individual goals leads from inside ourselves - the mind & spirit - outward to the body.

Physical Condition and Body Fitness - Four Major Factors:

Endurance (stamina)StrengthFlexibilityCo-ordination

Because cardiovascular training, exercise and workout goals benefit you in the following ways::

Maintain and increase the physical efficiency - capacity - of the heart / cardiovascular circulation system by improving endurance and energy levels.The goal of a strong and efficiently functioning heart / cardiovascular circulation system can be achieved by regular exercise and training sessions.The heart is the most important muscle in the human body - look after it and it will serve you well.
Muscles use ATP * Explanation (creatin phosphates)
during training & exercise

Moderate Aerobic Training = with Oxygen: Sufficient oxygen in the cardiovascular circulation system;Generates aerobic energy production;Training Result:
Energy consumption in the muscle cells of Carbohydrates and Fat reserves;Physical Result:
Reduction of muscle glucose (sugar) levels and fat reserves.Intensive Anaerobic Training = without Oxygen: Insufficient oxygen in the cardiovascular circulation system;Generates anaerobic energy production;Training Result:
Reduction of ATP reserves and secretion of lactic acid;Physical Result:
Too intensive a workout leads to muscle fatigue, acidification and an unplanned end to the exercise.* ATP is the prime energy source tapped during the first seconds of all physical activity.

To improve physical performance and condition through training and exercise, the body requires more oxygen and nutrients.An exercise program should be based on the current fitness level of the individual and structured to gradually improve endurance and energy levels through regular cardiovascular exercise and training.A regular program of cardiovascular exercise and training will improve the cycle of oxygen and nutrient transport to the working muscles of the body.Strengthening the heart through cardiovascular exercise and training results in heart muscle growth.A strong heart usually has a larger muscle volume which results in the ability to transport more blood through the cardiovascular circulation system.Larger heart muscle volume increases the blood storage capacity of the heart which results in less "pumping" - beating.The increased storage capacity (volume) of the heart results in larger quantities of blood per heart beat being transported throughout the body.At the same time, the heart muscle pumps - beats - less times per minute.Heart :: Increased efficiency - larger volume of oxygen-rich blood pumped through the body's circulation system which improves fat burn
Result = Reduction of fat levels in the body.Lungs :: Inhalation - increased air intake in the lungs when breathing in
Result = Reduction in rate of inhalation = Increased energy levels.Exhalation - decreased air volume in the lungs after breathing out
Result = Increased air intake when breathing in = Increased lung capacity.Blood Circulation :: Result = Improved blood circulation from the processing organs (heart and lungs) to and from the muscles being exercised.Body Composition :: Reduction of body fat levels
Result = Proportion of lean mass to fat mass = More lean mass (muscles, bones) = Improved physical condition.Muscles :: Result = Fat burn improved - both during and after training and exercise activity.Bones, Tendons and Ligaments :: Result = Improved function and flexibility = Wider range of motion.Nervous system :: Result = Increased activity efficiency.Secretion of "happy" hormones (Endorphines)Reduction of stress levelsActive recovery after long periods of concentrated mental activity (a lot of thinking work)Positive body self-image due to awareness of improvement and progress in physical fitness conditionPossible decrease of depression« A healthy mind in a healthy body »Cardiovascular Training, Exercise and Workouts 2 - Heart Rate and Workouts

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