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Monthly Archives: May 2016

Guide to Exercise for a Healthy Heart

exercise-for-a-healthy-heartJust like any other muscle in your body, your heart becomes stronger with use. The more you exercise within your target heart rate, the more easily your heart will pump blood, helping you stay healthy for life.

The Mayo Clinic recommends 45 to 60 minutes of exercise per day, with strength training two to three times a week for a healthy heart. Talk with your doctor before beginning a new exercise program or if you have been sedentary for a long time.

Doctors say it is safest and most beneficial to exercise in your target heart rate, which is normally 60 to 80 percent of your maximum heart rate. In this zone you are burning calories and strengthening your heart: working smarter, not harder.

Here’s a look at some ways to give your heart a healthy workout this summer:

# Be a Sport

Enjoy long summer days by playing team sports including baseball or softball, rowing, basketball, volleyball or soccer. Ride your bicycle along the shore, take a sunrise hike or bounce tennis balls against a wall on a summer evening

# Get Classy

Attend group fitness classes such as Jazzercise for camaraderie, accountability and fun.

# Get to the Bottom of Things

Your quadriceps (thighs) and gluteus maximus (bottom area) are some of largest muscles in your body. When you use them, you give your heart a great workout in a short period of time. Do a variety of lunges or squats—or both. You can do them in small spaces: your office, a hotel room or while cooking dinner.

In 15 minutes, your heart rate will have increased and you’ll be toning up at the same time.

# Get a Jump on It

Jumping rope is one of the quickest ways to get your heart rate up. Start gradually, jumping only five minutes per session, gradually increasing your time as your heart becomes stronger. Jumping rope is excellent for toning your legs, too.

# Get Wet

Summer is a perfect time to get wet while working your heart muscle. Swim laps in a lake, pool or even the ocean, provided a lifeguard is nearby. In addition to working your heart, some say that swimming works all the muscles in your body, and it’s refreshing during a warm summer.

Remember to stretch your body before and after working out. Keep moving all summer and you’ll be on your way to a healthier heart.

 

Outdoor Excersice?, Here Its Tips

# Look for props

Even if you don’t have access to hiking trails or a body of water, it’s usually easy to find a park or playground. Use benches for dips and push-ups. Think monkey bars are only for kids? They’re also good for stretching and practicing pull-ups. Put your legs to work doing step-ups and calve raises on curbs.

# Get off the pavement

Take advantage of the varied terrain nature has to offer. While most cardio machines will only let you go forward and up, outside you can also tackle downhills, test your lateral movement skills and more. Try boulder bounding up dry riverbeds, then “slaloming” downhill through the trees. Combine that with body-weight exercises using logs, boulders and tree limbs.

# Keep changing

If you do the same workout over and over, not only will your mind lose interest, your body will get bored and you’ll plateau. Lucky for you, no two workouts are the same outdoors. Either the wind is different or the temperature has changed or you just pick a different route, so your body has to adapt. You have no excuse for doing the same workout in the same place two days in a row.

# Be prepared

Using nature as your gym can save you money, but there’s one piece of gear you shouldn’t skimp on: shoes! Make sure they fit well and are made for outdoor terrain. You want grippy, lugged soles that bite into dirt and a wider outsole for more stability on rocks and other uneven surfaces; you may want added ankle support too. Sunscreen and water are must-haves year round. Also, check the weather report and plan your workout accordingly. In order to beat the heat, pollution, and damaging UV rays, exercise first thing in the morning.

Enjoy yourself

You’re more likely to get in a sweat session when it doesn’t seem like a chore. Try to recapture that sense of fun you had when you were a kid playing on the jungle gym or frolicking outside. It doesn’t have to be drudgery—make it up as you go.

Know the Benefits of having Personal Trainer

# Stay Motivated

Whether you plan on sticking with a trainer for a while or feel as if you can take what you learned and go with it elsewhere, staying motivated is what makes the difference. Personal trainer sees people come and go, but most return because they can’t motivate themselves. If you can’t afford a full time personal trainer, take what you learned during your time with one and apply it at the gym, or at home, and keep it going. Once working out becomes a routine it will become easier to maintain. Treat it like a job, as if it’s something that is necessary for you to do, because it is, and your health is the most important thing in life.

# Know Your Goals

If you just want to get a good workout or if you have a goal of losing a substantial amount of weight, make it evident what you’re there for. Telling your trainer your goals helps him/her to focus on what would be best for you in order to help achieve your goal.

# Call Ahead

Some personal training facilities offer a free introductory first session, which should be taken advantage of. If you find a gym that does this, which is rare, jump squat your way in. There’s no pressure to buy any fancy package and you won’t feel tied down to something you’re not sure of yet.

# Eat Clean and Often

Cristian suggests eating five to six small meals a day and cutting out all processed carbohydrates and replacing them with complex carbohydrates, such a whole grains, brown rice and oatmeal. A clean, healthy and balanced diet is key in being successful in your weight loss journey or your journey back to a healthy lifestyle. Each meal should be packed with protein and it’s necessary to not skip meals, which slows down your metabolism and your body will then go into starvation mode.

# Cardio, Cardio, Cardio

Lets face it, cardio isn’t always the most exciting part of your workout, but it’s one of the best things you can do for your body and mind. Running requires mental strength and determination. Once you have those two qualities, running will become a joy.

You can do this at your local gym or even outside at a park or on your favorite hike.

Workout Wherever You Are

If you don’t have time to get to the gym, working out at home is a great alternative. Invest in a pair of hand weights and bring the gym to you. You don’t need any fancy equipment to get the same butt blasting and heart-racing workout at home.

Here is a sample and simple home workout :

  1. Bicep Curls
  2. Overhead Press
  3. Tricep Skull Crushers with Dumbbells
  4. Forward Lunges
  5. Dumbbell Squats
  6. Standard Crunches
  7. Bicycle Crunches
  8. Push Ups

Do three sets of 15 to 20 repetitions per exercise

Now you’re probably wondering what the benefits are.

Personal Training is a learning experience. There is someone next to you focusing on your body and helping you through to the next set. It’s like having a personal motivator by your side and that really does bring out the competitor inside of you.