Sunday, September 30, 2012

The Importance of Cardio Training for Your Health and How Exercise Machines Keep You in Top Shape

Studies carried for decades by organizations focused on cardiovascular health have shown that there is a strong link between a healthy heart and physical activity. However, for people over 30 years of age, especially women, frequenting a gym on a regular basis is not too convenient, as it can eat up a lot of time that must be used for taking care of the kids, work and household chores.

An exercise machine can be a great replacement for going to the gym, and cardio training workouts can be organized at home, instead of a gym. Women that care about cardiovascular fitness can purchase their own cardio equipment and start training at home, in order to stay physically fit.

There are many effective and efficient cardio exercises one can do. In this article, we discuss 3 cardio exercises that will enable you to have effective results.

(1) Cardio workouts with exercise bikes

There are many exercise machines that can help you strengthen your muscles and improve the health of your cardiovascular system. As indicated by studies carried by Centers for Disease Control and Prevention (CDC) and the American Heart Association (AHA), individuals that are physically fit are much less likely to develop coronary heart disease. Furthermore, even if this condition occurs, it does so later in life and it is noticeably less severe.

Exercise bikes allow you all the cardio workouts you need, and the best thing is that you do not have to leave your home in order to carry out your cardio workout exercises.

(2) Cardio exercises at home with rowing machines

Another exercise machine that can help you fight efficiently against cardiovascular condition is a rowing machine.

This indoor exercise machine will provide you with the means to carry on with your cardio training workouts without having to abandon your family and their needs to go to the gym.

It is not only your cardiovascular health that is at stake here. Other conditions, such as hypertension, osteoporosis and colon cancer are effectively prevented by cardio workout exercises.

Even patients that have suffered a heart attack can benefit from cardio workouts, as long as they are monitored by their doctors, and their death rate is lowered with about 25%.

(3) Cardiovascular fitness with jump ropes

If exercise machines are not exactly your thing, you can always consider a jump rope as the only cardio equipment you need.

You can execute various cardio exercises at home, using nothing but a jump rope.

You may have heard that you need at least 30 minutes of cardiovascular fitness each day in order to protect your heart. However, you may feel daunted to jump the rope or execute other types of cardio workouts for half an hour without interruptions.

Specialists in health care advise to exercise for 30 minutes daily, but not necessarily at one time only. Accumulated 30 minutes of cardio exercises at home in short bouts of physical activity offer the same benefits as strenuous exercises.

It is more recommended to try this type of cardiovascular routine, especially if you are not an athlete, you are interested in maintaining your health and you do not focus on obtaining performance.

Always remember that if you have any serious health issues or concerns, ask your doctor for personalized advices on what types of strength training is best for you.

Note: the content of this article is provided for educational purposes only, and is not to be used for medical advice, diagnosis, or treatment. Always as your doctor first for what is best for your particular condition.

Thursday, September 13, 2012

Great Benefits of Cardiovascular Fitness Training

One of the most important keys to fitness is a strong heart and vascular system. The best way to achieve health gains in these systems is cardiovascular respiratory exercise also called aerobic exercise, cardiovascular exercise or simply cardiovascular. We will discuss the benefits of cardiovascular and several great ways to perform it.

There are countless health benefits to regular aerobic exercise. First, it strengthens the heart and circulatory system leading to reductions in heart related diseases and stroke and is a recommended for therapy for heart attack sufferers. Cardiovascular lowers resting heart rates; helps the heart pump additional blood more efficiently, delivering more nutrients and oxygen to the muscles and organs, increases the capillaries and expands the elasticity of arterial passages. This helps feed our bodies and allows quicker recovery from strenuous activity.

Cardiovascular lowers levels of bad cholesterol or low density lipoprotein and can raise levels of good cholesterol or high density lipoprotein. It reduces the risk of blood clots, helps build bone density reducing the risk of osteoporosis and helps maintain healthy blood pressure. There's also weight reduction, suppression of appetite, calorie burning and a reduction of stress. It helps with joint health and arthritis and reduces the risk of many cancers and diabetes.

Cardiovascular offers benefits to sexual performance too, strengthening the heart which translates to more stamina in the bedroom. It also increases blood circulation which benefits both men and women's sexual organs, improving performance and sensitivity and can even improve erectile dysfunction. It enhances mood, energy and muscle tone enriching the overall look of your body and who doesn't want that?

Cardiovascular exercises include: walking, jogging, rowing, swimming and cycling or to keep things interesting try soccer, basketball or water polo. Always warm up and stretch to ensure protection from injury. It's recommended that you engage in some kind of aerobic exercise that increases pulse and breathing rate for at least 15 to 20 minutes, 3 to 5 days a week up to as much as 60 minutes or more for those in better shape.

Pursuing information on cardiovascular you may hear information on fat burning zones and Volume O2 Maximum. There are many conflicting views on these subjects. The fat burning zone is supposedly where you burn more calories by doing lower intensity aerobics than you would at higher intensities. Here are the facts; the body will burn 50% of its calories from fat at lower intensities while only 35% at higher intensity but you will burn more total calories exercising at higher intensity, to keep it simple, don't worry about it! If you are going for fat loss and calorie burning, raising your metabolism is your best bet. Lifting weights will burn more calories, even when you are not in the act of working out than cardiovascular, however both do entirely different things for the body, working in concert with each other. Both burn fat and calories but cardiovascular also builds a stronger heart and vascular system which feeds oxygen to the muscles making them work more efficiently. Note: cardiovascular will actually eventually slow your metabolic rate, burning fewer calories as your body adapts to it. Therefore it's essential to vary your workouts to maximize your fat burning results.

Volume O2 maximum refers to fitness measurement, calculating the volume of oxygen your body consumes as you exercise at maximum levels. This is important for endurance athletes but not so much for beginners. That being said the higher your Volume O2 Maximum the more efficiently you process oxygen to your muscles and the harder you can go at higher intensities. To increase Volume O2 Maximum workout at levels that raises heart rates to between 65 and 85% of your maximum for at least 30 minutes, 3 to 5 times a week.

To keep your cardiovascular workouts varied and fun take them outside but be careful about temperatures, here are a few essential tips. Always drink plenty of fluids before, after and if you're running distance, during your workout. In extreme heat the skin undergoes vasodilation to keep you cool; this decreases blood flow, raising your heart rate. This can lead to heat related injuries especially in high humidity so be sure to wear cool clothing. In cold weather warm up inside, wear layers of warm, sweat wicking clothes and cover head, hands, face and feet to keep warm.

Finally, make sure shoes are comfortable to prevent injury to feet, knees and back, the last thing you want is to suffer an injury that could have been easily avoided with the right gear and be sure to consult a fitness pro to ensure you're getting the most out of your exercise. Have fun!