EfitPedia
All You Need To Know About Fitness, Health, Diet & More, in One Place.

Introduction

• In the language of gym rats and personal trainers, “to do cardio” means to participate in any activity which raises your heart rate to a level where you’re working, but can still talk. Technically, this is called your “Target Heart Rate Zone.” Regular cardio exercise is essential if you’re trying to lose weight, but it’s also a great way to maintain a healthy heart, lower your blood pressure and reduce stress.

Why Is Cardio Exercise Important?

• Cardio exercise is an important part of a healthy lifestyle. Its benefits are well-documented and include:

1. Weight Loss and Maintenance: According to WebMD, “Because exercise helps use up oxygen, it causes your body to burn stored fat and helps you maintain a normal weight.”
2. Strong Heart and Increased Lung Capacity: According to Dr. Len Kravitz of the IDEA Health and Fitness Association, cardio exercise reduces your risk of heart disease and improves your blood cholesterol and triglyceride levels.
3. Less Stress: Because regular exercise reduces the amount of stress hormones in the body, your heart rate slows, blood vessels relax and blood pressure lowers.
4. Improved Mood: According to WedMD, “Research shows that regular exercise reduces symptoms of moderate depression and enhances psychological fitness. Exercise can even produce changes in certain chemical levels in the body, which can have an effect on the psychological state.”

How Much Cardio Exercise Do You Need?

• The intensity, duration and frequency of your cardio routines depend a great deal on your current level of fitness and personal goals.

Intensity

• According to the Mayo Clinic, the intensity of an exercise reflects “the amount of oxygen your body uses to do an exercise and the number of calories you burn while doing it.” In laymen’s terms, intensity is how hard an exercise feels to you.

• For cardio exercise to be effective, you want to workout at a moderate-intensity. According to the Mayo Clinic, you’re reached a moderate intensity if:

1. You’re breathing faster.
2. You’re developing a light sweat.
3. You’re feeling some strain in your muscles.

• While these signs are useful, the best way to measure whether or not you’re working out hard enough is to determine whether or not you’ve reached your “target heart rate.”

• Measuring Your Target Heart Rate
• You can use either a Target Heart calculator or a Target Heart rate chart to determine what your Target Heart Rate should be.

• To monitor your heart rate while you exercise, you’ll need to periodically take your pulse or purchase a heart rate monitor to keep track of your pulse for you.

• The American heart association advises that you aim for the lowest part of your target heart rate zone (50%) if you’re just getting into an exercise program. After a couple of weeks, build up to 75%. After six months or more of regular exercise, build up to 85% of your maximum heart rate.

Duration and Frequency

• We  advise that you workout for at least 30 minutes roughly three to four times per week. However, you’ll want to increase the and intensity of your frequency workouts if you’re trying to lose weight or are training for a major event like a marathon:

• To Maintain Your Current Level of Fitness: 2-4 Days/Week for at least 20 Minutes
• To Lose Weight: 4 or More Days/Week for at least 30 Minutes

There are three HR to consider when training to get fit, or as it relates to cardiovascular fitness, as well as your Target Zone.

The first is the Resting HR. This is your HR when you are not engaging in any physical activity that elevates it, or when you are in a resting state such as sleep. As you become more fit, this number will decrease because your heart and lungs have become stranger. The heart is then able to pump more blood, which is called stroke volume, throughout the oxygen uptake, with less effort, which means more blood and oxygen to the working muscle makes up the endurance portion of being fit. Having enough oxygen going into the blood keeps the lactic acid out-thus you can sustain a prolonged aerobic workout.

A normal Resting HR can vary as low as 40 BPM to as 100 BPM. 70 BPM is usually the average for a man, and 75 BPM is average for a woman. The resting HR should be used as an index to improve your cardiovascular fitness level, with a focus on decreasing it. The best time to measure your resting HR is when you first arise from sleep in the morning. The palpation (beats) of the Radial Pulse is accurately measured in your wrist in line with the base of your thumb. Place the tips of your index and middle finger over the Radial Artery and apply a light pressure to it. DO NOT USE YOUR THUMB. It has a pulse of it’s own. You may count the beats for one full minute to get the HR, Or for 30 seconds and multiply by 2 fot the number of BPM.

The second is the Exercise HR. This is the rate at which your body is in motion from a sustained exercise, and the rate increases. Of course you measure it during exercise. The goal here is to stay within your Target HR Range or Zone, which is normally between 75% to 85% of your maximum HR which is the third. Maximum HR is the rate at which your heart beats at 100% max. during a sustained aerobic activity. You never want to work at 100% of your max. HR unless a professional has you on a specific program designed for that, and your fitness level can sustain it. 100% max. will cause you to cross over into an anaerobic threshold. These numbers can vary depending on your age and fitness level.

The exercise pulse is most accurately palpated at the larger Carotid Artery on the side of the neck. It is usually located beside the larynx. Place your index and middle fingers alongside the base of your ear lobe and slide it down to the side of your throat and apply a light pressure. DO NOT apply a heavy pressure to the Carotid Artery when measuring your Exercise HR. These arteries contain Baroreceptors that sense increases in pressure and will respond by slowing down your HR. you will feel this pulse easily during a workout , so heavy pressure is not needed to locate it. The Exercuse HR should be taken for 10 seconds, always counting the first beat as “0″, then multiply by 6. This number is your Exercise HR. Which brings me to the point of all this information.

Feel like you’re doing everything right but still can’t lose those last 10 pounds? Check out your kitchen for these common belly-busting foods. Some may seem healthy; others are convenient-but chances are they’re all tripping you up in your efforts to trim down.

REDUCED-FAT PEANUT BUTTER
Peanut butter is loaded with good things like protein, fiber, vitamins, and minerals. Nevertheless, the problem some guys mistakenly have with it is its fat content, which is sky high. But it’s healthy, monounsaturated fat-the kind that’s OK to eat. Take that fat out (some reduced-fat peanut butters promise 25% less fat than traditional PBs), and you still end up getting almost as many calories- only now they’re coming from added sugars and carbs. They’re not fat, but eat enough of them and you will be.

INSTANT OATMEAL
Once again, the problem is added sugar. Oatmeal is one of the most nutritious foods you can buy. But if you’re going to eat it, you really only have two lean options: Either stick with sugar-free oatmeal packets or clear out your cupboard and stock up on the big round canisters of plain instant oats-either way, you cut the calories per bowl in half.

COFFEE CREAMER

How bad can a couple of shots of liquid coffee creamer be? Try 80 calories for every twotablespo on dose of the flavored stuff. And if you’re trying to add enough creamer to cook up the equivalent of your favorite Starbucks elixir, you might as well chug the entire bottle-and the calories that come with it.

INSTANT POTATOES
Potatoes are already a no-no for many because they’re so high in carbs. But instant potatoes take a potentially fattening foodnd make it downright lard-inducing. The reason is obvious when you consider how the flakes are made. Manufacturers take dehydrated potato and blend it with fat-to improve the reconstituted product’s texture. That’s why even a tiny serving of instant taters can hide more than 200 calories.

SUGAR-FREE COOKIES
Three small sugar-free cookies still pack roughly 150 calories, along with even worse things including trans fats and sugar alcohols-compounds that can wreak havoc on your digestive system. So, even if the taste of the cookie doesn’t kill you, eating one could leave you on the toilet wishing you were dead.

Blood pressure is the result of two forces:  from the heart as it pumps blood into the arteries and throughout the circulatory system, and the force of the arteries as they resist blood flow.

Elevated blood pressure is harmful to the body because it causes the heart to work harder than normal, leaving both the heart and arteries more prone to injury.  High blood pressure also increases the risk of heart attack, stroke, damage to the eyes, kidney failure, atherosclerosis and congestive heart failure.  High blood pressure combined with other risks, such as obesity, smoking, high blood cholesterol or diabetes greatly increases the risk for heart attack or stroke.

When high blood pressure persists without treatment, the heart must work harder to pump enough blood and oxygen to the body’s organs and tissues.  When the heart is over-worked for extended periods of time, the heart tends to enlarge and weaken.  Arteries also suffer from elevated blood pressure, becoming scarred, hardened and less elastic over time.

The “Silent Killer”

High blood pressure is often termed “the Silent Killer” because it usually has no symptoms.  Many people have high blood pressure for many years without knowing about it.  The only way to find out if your blood pressure is elevated is to have your blood pressure checked.

Blood Pressure Readings

When you have your blood pressure taken, what do the numbers mean?  The higher number, or systolic pressure, represents the pressure exerted when the heart is beating.  The lower number, or diastolic pressure, represents the pressure exerted when the heart is at rest between beats.  The systolic pressure is always stated first.  For example, a blood pressure reading of 120 over 80 (120/80) would mean that your systolic pressure is 122 mm Hg and your diastolic pressure is 80 mm Hg.  (Blood pressure is measured in millimeters of mercury, or mm Hg).

Recommendations

High blood pressure (hypertension) is defined as an adult having a systolic pressure of 140 mm Hg or higher and/or a diastolic pressure of 90 mm Hg or higher.

Causes of High Blood Pressure

The cause of high blood pressure is largely unknown, although there are certain risk factors that increase an individual’s chance for developing high blood pressure:

• Heredity
• Race (African Americans are more likely to develop high blood pressure)
• Males (men have a greater chance of developing high blood pressure than women until age 55.  However, at over the age of 75, women are more likely to develop high blood pressure than men).
• Sodium sensitivity (salt)
• Obesity and overweight
• Heavy alcohol consumption
• Sedentary lifestyle
• Diabetics or individuals with gout or kidney disease
• Heredity (individuals whose parents had/have high blood pressure are more at risk)
• Age (the older people get, the more prone to high blood pressure)
• Some medications (always tell your doctor about every medication you are taking  some medications increase blood pressure, others may interfere with the effectiveness of anti hypertensive drugs)

Treating High Blood Pressure

If you have high blood pressure, there is a great deal you can do to reduce it.  You and your doctor can determine the most effective treatment for you.  Treatment may include a low-fat, low-salt diet, losing weight, quitting smoking, reducing alcohol intake, and getting more exercise.  In addition, many medications can be used to reduce and control your high blood pressure.  With effective monitoring and treatment, you can help control your blood pressure and reduce your risk of stroke, kidney and heart failure and heart attack.

Interval training is the best tool you can use for simultaneously accelerating fat loss and conditioning the cardiovascular system. Research shows that intervals are more effective at achieving both ends than steady-state cardio, and they can cut your time in half. So, it’s a nobrainer which you should ditch.

Like much of everything else in life from sex to nutrition the keys to sucess involve variety: To be fully effective with intervals you need to vary stimuli, including modes of exercise, incline levels, tension, interval lengths and more. At the core of it all is an understanding of how exercise physiologists define the term “sprint”. Basically, “sprint” implies that you cannot earn the best results unless you are willing to apply a very high level of effort during the sprint segments of interval work. For the purpose of this interval workout, sprint is defined as 90% effort.

THE BASICS

While you may be temped otherwise, don’t sacrifice the intensity of the sprint segments in order to achive higher inclines or tensions levels. Do not concern yourself with maintaining a certain speed. It is normal to fatigue as the workout progresses, but your focus should be on keeping exertion levels high. Not unlike the idea of progressive resistance in your weight training, aim to increase the intensity or challenge each week, even if only by a small margin. This will prevent your body from adapting to the stimulus.

REV UP YOUR CARDIO WORKOUT

GOAL: BLAST FAT USING INTERVALS

TIME: TWICE A WEEK (ONCE FOR EACH PROGRAM)

ADD: CLEAN DIET AND A RESISTANCE TRAINING REGIMEN

PROGRAM ONE - TREADMILL DURATION: 20 MINUTES

CARDIO      LEVEL                                     TIME

WARM UP LIGHT JOG  TO BREAK A SWEAT        5 MINUTES

SPRINT 90% EFFORT                                     10 SECONDS

JOG 70% EFFORT                                     30 SECONDS

SPRINT 90% EFFORT                                     10 SECONDS

JOG 70% EFFORT                                     30 SECONDS

SPRINT 90% EFFORT                                     10 SECONDS

JOG 70% EFFORT                                     30 SECONDS

NOTE: Repeat the above cycle for 20 continuous minutes.

INCLINES: Increase incline setting by 5% every 5 minutes.

SAFETY: Be careful when adjusting inclines and speeds; it is best to use a pre-arranged program within the system computer to avoid distractions, which could cause an accident.

PROGRAM TWO - ELLIPTICAL DURATION 20 MINUTES

CARDIO      LEVEL                                     TIME

WARM UP LIGHT JOG  TO BREAK A SWEAT        5 MINUTES

SPRINT 90% EFFORT                                     10 SECONDS

JOG 75% EFFORT                                     30 SECONDS

SPRINT 90% EFFORT                                     10 SECONDS

JOG 75% EFFORT                                     30 SECONDS

SPRINT 90% EFFORT                                     10 SECONDS

JOG 75% EFFORT                                     30 SECONDS

NOTE: Repeat the above cycle for 20 continuous minutes.

INCLINES: Increase incline setting by 5% every 5 minutes.

SAFETY: Be careful when adjusting inclines and speeds; it is best to use a pre-arranged program within the system computer to avoid distractions, which could cause an injury.

DO: STAY HYDRATED       DON’T: LEAN!

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Ever had a chest-clutching pain that really made you worry? There’s likely little  reason to be clutching your chest, screaming, “It’s the big one!” There are a wide variety of reasons why your chest can hurt, and they may have little to do with a heart attack. And here is the lowdown:

HEARTBURN OR ACID INDIGESTION, SECONDARY TO A GASTROINTESTINAL PROBLEM (e.g. gastritis, esophagitis, an ulcer of the stomach or duodenum). Inflammation of the wall of part of the gastrointestinal tract is a common symptom.

SYMPTOMS-A burning feeling in the chest or throat (which may also be present in a heart attack), and possibly burping a sour taste in the mouth.

MUSCULOSKELETAL PAIN COSTOLCHONDRITIS-inflammation of the cartilage between the ribs; muscle strain due to exercise, injury, etc.

SHINGLES-An infection involving the nerves between the ribs.

SYMPTOMS-Ribs or chest are tender to the touch and pain increases with movement.

THE DIFFERNCE

A heart attack is more common in individuals with risk factors for coronary heart disease-including smoking, high blood presure, obesity, diabetes mellitus, abnormal cholesterol profile, and a family history of ‘premature’ heart attacks (below the age of 55 years).

READ THE SIGNS

If the chest discomfort can be described as sharp or short duration (pinpricks) is accompanied by chest tenderness or is constant for hours, this is less likely to be due to a heart attack. However, symptoms such as heartburn or general aching in the chest or throat, shoulders or arms or even the teeth can be related to heart attack.

OTHER HEART ATTACK SYMPTOMS

Squeezing in the chest, throat or jaw that extends into the shoulders or down in one or both arms. Other symptoms may include feelings of heartburn or shortness of breath.

BEST ADVICE

General advice would be to avoid tobacco use, embark on a healthy eating and fitness program and maintain proper body weight. Plus, get regular checkups to ensure that your blood pressure, serum cholesterol and blood sugar values are maintained within the normal range.

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Chest Raise

Skill Level: Beginner

Equipment required: N/A

The chest raise is a beginner exercise that helps strengthen the muscles in the buttocks, lower back and erector spinae with a very low risk of injury.

Step 1:

Lie face down with your arms stretched out beside you and your palms face up.

Step 2:

Lift your feet, arms and chest off of the floor as high as you can and hold for three seconds.

Step 3:

Relax your body, return to the starting position and repeat.

Muscles Used:

Primary: Lower Back

Secondary: Glutes

RAISE YOUR HAND IF YOU DRINK VITAMINWATER? HOW MANY OF YOU STOPPED DRINKING SODA & SWITCHED TO GLACEAU VITAMINWATER?????

After reading this, you’ll think twice before buying another GLACEAU VITAMINWATER. Meeting your daily water quota isn’t easy, nor is getting all the vitamins you need, which makes GLAUCEAU VITAMINWATER sounds like the perfect drink. Too bad just one bottle contains nearly as many calories and sugar as a can of coke.  “Flavored Waters” are a way to inject some interest into drinking all the fluids our body needs.  But many contain way too much added sugar. (This particular product boasts the equivalent of 8 teaspoons of sugar.)  And don’t count on this so-called vitamin water to meet your nutrient needs.  You can easily obtain these vitamins with a serving of cereal, a bean salad, or a piece of fruit.  Drinking water is something you should already be doing.

DO YOU WANT A HEALTHY FLAVORED SOLUTION WITH NEXT TO NO CALORIES?

TRY A BOTTLE OF JUST PLAIN WATER WITH A SQUEEZE OF FRESH LEMON, LIME OR ORANGE IN IT! COMPARED TO ONE 20 oz. BOTTLE OF VITAMIN WATER (130 calories, & 33g sugar) IT SOUNDS LIKE THE HEALTHY WAY TO GO!!! NEED THE “CARBONATION”?? TRY CANADA DRY SPARKLING SELTZER FLAVOR (REFRESHINGLY RASPBERRY) IT IS NATURALLY FLAVORED WITH NO CALORIES & NO SODIUM.

Just simple water (H20) when its pure & free of contaminants, chemicals, additives or anything unnatural such as artificial sweetners like “Splenda” or “Equal” is truly a “wonder drug”.  Drinking a daily dose of 8 glasses of water will revive your body with all these benefits: Increases your mental & physical performance, removes toxins and waste products from your body, helps with weight loss, reduces headaches & dizziness, allows for proper digestion, improves energy and keeps your skin healthy and glowing.

WITH ALL THESE BENEFITS WHO WANTS TO EVER DRINK “FAKE WATER” AGAIN????

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