Aerobic (also called cardiovascular exercise) exercises require continuous, smooth, rhythmic movements that strengthen your heart and lungs. This type of movement works large muscle groups and causes you to breathe more deeply.
This forces your heart to work harder to pump blood and emits carbon dioxide and other waste products. It also causes your body to burn a higher percentage of calories from fat.
Participating in aerobic exercises can be fun because there are so many choices available. Some examples of aerobic exercises are:
*Walking
*Aerobic dance
*Swimming
*Bicycling (inside-stationary bike)
*Ice, Roller or In-line skating
*Cross-country skiing
*Running or Jogging
*Water aerobics
*Stair-climbing
*Elliptical training
*Rowing
If you are hesitant to start an exercise regimen, check with your doctor to see what exercises would work best for you. One of the most popular aerobic exercises is walking. It is simple, effective and can be done inside or outside.
Participating in a daily aerobic exercise program provides many advantages. One of the primary benefits of regular exercise is how it can help reduce your risk for many diseases and conditions.
Aerobic exercise can reduce your risk of the following:
*HEART DISEASE: The number one benefit of a regular exercise regimen is reducing your risk of heart disease. Heart disease is the leading cause of death for men and women in the United States.
*STROKE: Exercise reduces your chances of having a stroke by decreasing the build-up of plaque in your arteries. Plaque build-up in blood vessels is the cause of strokes.
*CANCER: Exercise reduces your risk of developing certain types of cancer such as prostate, colon, and breast.
*HIGH BLOOD PRESSURE: If you have high blood pressure, it can be lowered naturally by regular exercise.
*DIABETES: Aerobic exercise helps control your weight, decreasing your chances of being overweight, which in turn reduces your chances of developing diabetes.
*HIGH CHOLESTEROL: Regular aerobic exercise lowers your bad cholesterol and raises your good cholesterol.
*OSTEOPOROSIS: Weight-bearing aerobic exercises, like walking, can reduce your risk of osteoporosis and its complications by building strong bones.
*OSTEOARTHRITIS: Low-impact aerobic exercises, like swimming, bicycling, and water aerobics, can keep you fit without placing excessive strain on your joints. This contributes to healthy joints and reduces your risk of osteoarthritis.
*FIBROMYALGIA: Aerobic exercise encourages the growth of capillaries in your muscles. This enables your body to more efficiently transport oxygen to your muscles and remove waste products.
Aerobic exercise can help:
*DEPRESSION: When you exercise, your brain releases a chemical called endorphins, easing the tension associated with anxiety, and the despondency of depression.
*INCREASE YOUR STAMINA: Aerobic exercise may cause you to feel tired during and immediately following the activity. However, the lasting effects will be increased stamina and reduction of fatigue.
*EXTEND YOUR LIFE: The many benefits of following a regular aerobic exercise regimen to your health and well-being will obviously contribute to longer, healthier life.
Regardless of your age, fitness level, or weight, you should begin an aerobic exercise program today. The benefits for you and your health far exceed any hesitations you may have or excuses you may use.
Thank You For Visiting Our Blog, FEEL BETTER AND LIVE LONGER!
The purpose of our blog is to share what we have learned about nutrition, weight loss, fitness, and health, in order to help you find ways to feel better and live longer. It is amazing how much our diet and lifestyle affect our health and well-being.
Did you know that you can reduce your risk and even prevent many diseases and health conditions simply by making some changes to your diet? Check back often for valuable tips and information.
HOW TO LOSE WEIGHT & KEEP IT OFF:
For the first time in my life I have found weight loss success. During my adult life I have tried dozens and dozens of so-called "diets" and none of them worked over the long-haul. Oh, I was able to lose weight with some of them, but once I went off of the "diet" I quickly gained back all of my weight (plus some).
I have finally learned that losing weight has to be a lifestyle change, not a temporary fix. Crash diets and all the other crazy diets will not only cause you to fail, they are harmful to your health. To lose weight and keep it off you must NOT go on a "diet." What? Why? Because we all consider a "diet" a temporary thing. For example, how many times have you said, "Oh, I will go on this low-fat diet until I lose 20 pounds." Okay, what happens after you lose the 20 pounds? Or you simply give up? You go back to your old habits and gain that 20 pounds back.
The only way you will ever be successful at losing weight, with the added benefit of improving your health, is to make healthy changes that you can live with for the rest of your life. Period. Not for a week, a month or 3 months, but for life. For me, my initial goal was to lower my cholesterol level. I had to have a blood test for my insurance coverage and my cholesterol level had to be lower than the previous year's levels or I would have to pay a much higher premium. Well, that was a pretty good incentive for me make some positive changes.
I sat down and figured out what I needed to do. I knew I had to change the way I ate and I knew I had to exercise in some form or other every day. So, I made a list and I stuck to it. It was difficult at first. To make matters worse, I am a compulsive eater. However, as the days went by, it became much easier because my body stopped craving sweets and processed foods. For the first time in my life, I was never tempted to binge because I never felt deprived.
Use the list below and make whatever changes you need to make in order for it to work for you. FYI, my cholesterol level dropped 65 points after 7 weeks, and my triglycerides dropped 70 points! Another benefit that I hadn't planned on was that after being an insomniac since my teen-age years, I now sleep like a baby every night!
MY LIST FOR WEIGHT LOSS SUCESS:
1. Avoid "white" Foods & Processed Foods. These foods have no nutritional value and are "empty" calories. Sweets, anything made with white flour,and anything that comes in a package with a long list of ingredients. Always read the food labels. Stay away from those long lists of ingredients. The longer the list, the more chemicals and additives are present. These are extremely toxic to your body.
2. Drink Lots of Water. Water keeps your body's organs hydrated and flushes out unhealthy toxins. It helps to fill you up and reduces your urge to over-eat.
3. Eat a Healthy Breakfast. Instead of coffee and donuts, try fruit, yogurt, grains like oatmeal or whole grain toast, and lean protein. NEVER skip breakfast. By eating a large, healthy meal when you get up in the morning, your metabolism will "rev up" and you will not be hungry by mid-morning. If you skip breakfast, your body will go into starvation mode and store calories in your body as FAT, yes FAT! So do yourself a big favor and eat breakfast.
4. Reduce Your Stress Level. So many of us live with too much stress. Stress lowers your immune system, making it easier to get sick. It also makes us lethargic, tired, and depressed. There are a lot of simple things you can do and a lot of ways to feel better about yourself and your life. Take a long, hot bath, read a book, listen to music, get a massage. Do something nice for yourself. Giving yourself something to look forward to is a tremendous mental incentive.
5. Move! Oh my gosh! There are so many ways to incorporate movement into your day, even at work. Take the stairs instead of the elevator. Get up every hour and walk around your floor, your hallway or your desk. Park your car in the farthest space from where you need to be. Walk or bike to work. Skate, dance, golf, jump rope, clean house, play tag. The best exercise you can do is to walk. Try to take a walk every day! The more you move, the more your metabolism will be your friend. (I walk 3 miles every day whether it is raining, snowing or freezing.)
The purpose of our blog is to share what we have learned about nutrition, weight loss, fitness, and health, in order to help you find ways to feel better and live longer. It is amazing how much our diet and lifestyle affect our health and well-being.
Did you know that you can reduce your risk and even prevent many diseases and health conditions simply by making some changes to your diet? Check back often for valuable tips and information.
HOW TO LOSE WEIGHT & KEEP IT OFF:
For the first time in my life I have found weight loss success. During my adult life I have tried dozens and dozens of so-called "diets" and none of them worked over the long-haul. Oh, I was able to lose weight with some of them, but once I went off of the "diet" I quickly gained back all of my weight (plus some).
I have finally learned that losing weight has to be a lifestyle change, not a temporary fix. Crash diets and all the other crazy diets will not only cause you to fail, they are harmful to your health. To lose weight and keep it off you must NOT go on a "diet." What? Why? Because we all consider a "diet" a temporary thing. For example, how many times have you said, "Oh, I will go on this low-fat diet until I lose 20 pounds." Okay, what happens after you lose the 20 pounds? Or you simply give up? You go back to your old habits and gain that 20 pounds back.
The only way you will ever be successful at losing weight, with the added benefit of improving your health, is to make healthy changes that you can live with for the rest of your life. Period. Not for a week, a month or 3 months, but for life. For me, my initial goal was to lower my cholesterol level. I had to have a blood test for my insurance coverage and my cholesterol level had to be lower than the previous year's levels or I would have to pay a much higher premium. Well, that was a pretty good incentive for me make some positive changes.
I sat down and figured out what I needed to do. I knew I had to change the way I ate and I knew I had to exercise in some form or other every day. So, I made a list and I stuck to it. It was difficult at first. To make matters worse, I am a compulsive eater. However, as the days went by, it became much easier because my body stopped craving sweets and processed foods. For the first time in my life, I was never tempted to binge because I never felt deprived.
Use the list below and make whatever changes you need to make in order for it to work for you. FYI, my cholesterol level dropped 65 points after 7 weeks, and my triglycerides dropped 70 points! Another benefit that I hadn't planned on was that after being an insomniac since my teen-age years, I now sleep like a baby every night!
MY LIST FOR WEIGHT LOSS SUCESS:
1. Avoid "white" Foods & Processed Foods. These foods have no nutritional value and are "empty" calories. Sweets, anything made with white flour,and anything that comes in a package with a long list of ingredients. Always read the food labels. Stay away from those long lists of ingredients. The longer the list, the more chemicals and additives are present. These are extremely toxic to your body.
2. Drink Lots of Water. Water keeps your body's organs hydrated and flushes out unhealthy toxins. It helps to fill you up and reduces your urge to over-eat.
3. Eat a Healthy Breakfast. Instead of coffee and donuts, try fruit, yogurt, grains like oatmeal or whole grain toast, and lean protein. NEVER skip breakfast. By eating a large, healthy meal when you get up in the morning, your metabolism will "rev up" and you will not be hungry by mid-morning. If you skip breakfast, your body will go into starvation mode and store calories in your body as FAT, yes FAT! So do yourself a big favor and eat breakfast.
4. Reduce Your Stress Level. So many of us live with too much stress. Stress lowers your immune system, making it easier to get sick. It also makes us lethargic, tired, and depressed. There are a lot of simple things you can do and a lot of ways to feel better about yourself and your life. Take a long, hot bath, read a book, listen to music, get a massage. Do something nice for yourself. Giving yourself something to look forward to is a tremendous mental incentive.
5. Move! Oh my gosh! There are so many ways to incorporate movement into your day, even at work. Take the stairs instead of the elevator. Get up every hour and walk around your floor, your hallway or your desk. Park your car in the farthest space from where you need to be. Walk or bike to work. Skate, dance, golf, jump rope, clean house, play tag. The best exercise you can do is to walk. Try to take a walk every day! The more you move, the more your metabolism will be your friend. (I walk 3 miles every day whether it is raining, snowing or freezing.)
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