Fasting Cardio Training - Does It Work

If you have been training for a while it is probable that you have heard of the concept of doing your cardio workout first thing in the morning before having anything to eat. By following this method you are ensured to burn more fat than you would when you train after eating.

This method of training was introduced in 1999 by sports training expert Bill Phillips, who indicated that working out on an empty stomach helps in burning more fat. This has made a lot of people rush to the treadmill before having a single bite.

Phillips supported his idea by a well known biological fact that after fasting for extended number of hours the circulation of sugar in the blood will be very low which leads to an extreme low level of glycogen (stored as carbohydrates). With the absence of glycogen the body does not have any source for energy and thus starts using fat for fuel.

In addition to that, the low levels of insulin, due to fasting, promotes the generation of fatty acids that will also be used as fuel to do the exercise.

This strategy was very popular in those days; after all who does not want to burn more fat and get leaner with the same amount of work?

Unfortunately the bad news is that this method does not work for the following reasons:

1. It does not give a deep thought about metabolism and how it works. The body's metabolism establishes a kind of equilibrium when burning fat and other substances in the body. When you burn more fat during exercise you will burn more carbohydrates afterwards, and vice versa. So who cares if fat burning is maximized during exercise if this will be switched over after the workout.

This is a shortsightedness of this program. When somebody wants to gauge the metabolism effect he should measure the long term effect, i.e. in days and not hour to hour.

2. Another thought about the breakdown of fatty acids. It is true that the breaking of fatty acids will be more when you do your cardio on an empty stomach but the rate of this breakdown is more than what you consume while working out. This leaves a number of fatty acids floating around in the blood system that will not be utilized in your workout.

These floating fatty acids will form again in the form of triglycerides which will again be deposited in the body leading again to the same results where you started, more fat cells.

3. The benefits of fasting cardiovascular training will have effect only on low intensity training and after training for extended time. Experiments were made where subjects were trained for 50% of their maximum heart rates, which corresponds the intensity of regular walking. These subjects did not burn more fat than those who trained after eating. The results started to shift in the favor of the fasting team only after 90 minutes of training leaving us wondering who will be able to train with no food for a couple of hours.

4. Fasting cardiovascular training does not take into consideration the excess post-exercise oxygen consumption (EPOC), or what publicly known as the after burn. This EPOC represents the calories that are burnt after finishing the workout. Studies have shown that this after burn is promoted further if a person eats before training. These calories burnt to produce energy come from fat.

5. Studies have shown that high intensity interval training (HIIT) does wonder in terms of calories burnt from fat. This high intensity is impossible to achieve when you are fasting. The body needs a good supply of glycogen to provide it with the energy needed to perform these HIIT.

6. Training when you do not have a good level of glycogen is catabolic in nature. Meaning you will be burning more of your muscle tissues. When you train on an empty stomach you tend to lose 10% of your total calories from protein, this is double what you would lose when you train after having a pre workout meal.

As a conclusion, doing your cardio exercises on an empty stomach does not have any advantages; in fact it might have negative effects especially for those who want to build muscles. This form of training will end up in making you lose muscle and decrease your fat loss.

I bet that you have a question in your mind now and that is 'what should I eat?' This will vary depending on the duration of the exercise and its intensity as well as when did you have your last meal, additionally there is the genetic factor.

As a rule of thumb, to provide your body with amply supply of energy and to prevent any muscle shrinkage you need to consume ¼ gram of carbohydrates and 1/8 gram of protein for every pound of your body weight. So, if your weight is 200 pounds you should consume 50 grams of carbohydrates and 25 grams of protein.

Training on an empty stomach is an old theory that has been challenged by many physical training specialists, since this theory was out to the public many studies has been made to contradict it. Having a nutritional pre workout meal that is rich in carbohydrates and proteins is essential for your fat loss and muscle building efforts.

Simple Weight Loss Solutions Without Going Into Any Programs

Weight loss solutions are commonly mistaken now as those diet programs, diet pills, and exercise programs that are advertised everywhere. Now, most people think that there is no other way to lose weight than to get one of the three paid programs. There are still other solutions where people do not have to spend so much, and they can do them on their own. The following are examples of things that can help achieve fat reduction. They may have slower results, but it will not break the budget.

1. Drink Plenty of Water - one of the best solutions that most people are not aware of. Most people think that drinking lots of water is only for proper hydration of the body. It can also induce weight loss because drinking lots of water can make a person feel full, therefore they will not over eat and gain more weight.

2. Vegetables Snacks - most people get fat because they eat too much junk food between meals. Junk foods like potato chips contain too many calories and that makes people obese. One of the best solutions is substituting those junk food snacks with vegetable snacks, like vegetable salads. This will greatly help in the battle against fat. Vegetables will offer more nourishment than junk food, and will never make anyone fat no matter how many vegetables they eat. However, it is advised to use only non-fat dressings on the vegetable salad.

3. Eat slowly - Ever wondered why it is said that French people are rarely fat? They eat their food slower. It takes some time for the brain to recognize that there is already food inside the stomach. By eating slowly, the signal from the stomach will be able to reach the brain that there is already food in the stomach. The brain now can stop sending signals of hunger. This is one of the fat burning solutions that all people, regardless of weight, should practice.

4. Do Cardio Workouts - the best weight reduction exercises are cardio exercises. Compared to other kinds of exercises, cardio exercises burn the most calories. There are many forms of cardio exercises which can be done without spending too much, like running or biking. For just an hour a day, that will greatly burn down calories inside the body.

5. Avoid using oil - most oils even how healthy they claim they are contain calories. It would greatly help any weight loss solutions if the foods that are going to be eaten do not contain any kind of oil. This means that the most recommended foods are those steamed, boiled, or broiled.

Proper Aerobic Training Will Take in These Five Aspects

In order to be effective, cardio training doesn't require a lot of time, but requires that you remain consistent with it. Most experts maintain that a half hour to forty-five minutes a day three or four times a week is ample. Obviously the more you are able to do without getting exhausted the more benefit you will gain. With a proper plan that you stay disciplined with, anyone should be able to commit that much time. Remember, this is a time commitment to provide you with a longer and healthier life.

1. When is the best time to start? Obviously, the time to start is now. You have to have a well thought-out game plan, but that doesn't mean you have to wait until it is fully formulated. Start today to eat healthy, and if you haven't joined a health club or bought your training gear yet, go out now and power-walk or ride a bike.

2. Vary your fitness routines. Keep your body guessing as to what you are going to throw at it next. It will get bored if you keep doing the same stuff every day, so look to use multiple exercises to work out the same muscle groups. Also, as you can take on more as your strength and endurance increase, intensify your workouts. Don't make them longer, make them more intense.

3. The right time of day to exercise. If you exercise prior to bedtime you may have trouble sleeping. The National Sleep Foundation has recommended not exercising at least two to three hours before bedtime. That high level of energy that you have built up will stay with you that long. If you also are doing weight training the same day, do that prior to your cardio work.

4. Eating habits. If you are doing cardio training to lose weight that certainly doesn't mean you shouldn't eat. Fat burning cardio workouts only work if you fuel the body with proper diet, and training on an empty stomach will shortcut all your hard work. What kind of foods should you be eating and when. Your optimum nutrition should come both prior to your workout as well as after.

5. Make your cardio exercises fun and interesting. How about doing your exercising outdoors? This way you can easily interact with nature and breathe fresh air. You can also simply enjoy going around the neighborhood as you get your system healthier by the minute. It is possible to make some friends among the people who also do their exercises.

When you are getting into a cardio program, there are some things that you have to be very disciplined with, such as what and when you eat and the time of day you set your training for. But there are other aspects when you should be creative and let your mind run wild. This involves the methods of exercise you use, how and where you accomplish the job, and the way you reward yourself for a job well done. If you make it fun, being consistent over the long run will be easy.

9 Things You Have To Know About Walking As Exercise

You know walking as exercise is good, but just could not squeeze it in your schedule?

Or you may have started a routine but got tired halfway?

You might be missing a lot!

There are lots of health benefits that one can get in walking for exercise. This is known to be a cure for ailments, makes stronger muscle and improves metabolism. 

It is said that to get the best results; you must have a walking routine for a minimum of 40 minutes per day for 5 times a week.

There are many things you should understand about this type of exercise. Below are some examples...

9 Things You Have To Know About Walking As Exercise:

• Brisk Walking Burn Calories - you can burn excess calories by doing this exercise for at least 30 minutes a day, depending on the speed and weight of the person. For example, if a regular 125 lb person walks for 30 minutes with the speed of 3.5 mph a day, that person burns 108 calories. And if a 200 lb person does the same routine with the same speed and duration, he will lose 172 calories.

• Control Blood Pressure - University studies showed that walking is effective in decreasing the peak of blood pressure. A person who does their routine 3 days in a week helps their systolic blood pressure to decrease by 5 points.

• Memory Improvement - one benefit of this type of exercise in improving memory. Many research found out that as people grow older a part of the brain called "hippocampus" starts shrinking, which causes forgetfulness and memory loss. Walking helps in improving the memory by increasing the volume of hippocampus.

• Reduce Hip and Limb Fracture - it is a weight-bearing exercise that helps in increasing the density of the bones especially in the hips and lower back. As you grow older, this exercise will reduce the risk of hip and limb fracture.

• Decrease Depression - walking for exercise alerts chemical release in the brain linked to feeling happy, and calming it by raising the body temperature. This exercise will serve as a distraction, boost social interaction, and become a therapeutic form of relaxation.

• Control Type 2 Diabetes - it is said that physical activities are necessary in controlling type 2 diabetes. Walking routine plus a diet therapy is useful for patients with diabetes, since it decreases absolute hemoglobin value, improves insulin sensitivity and glycemic control.

• Good for Immune System - according to studies, this type of exercise helps in our body's immune system by fighting off viral illnesses like flu and colds. It is said that a moderate-paced routine between 30-40 minutes a day will increase the levels of immunity boosters present in the body.

• Increase Stamina - durability and air intake in the lungs are improved when you do this type of exercise routine. And it will make your heart stronger, power up your energy level, give your leg more strength and have an active lifestyle.

• Minimize Risk of Heart Attack - brisk walking can reduce the risk of heart diseases. Studies show that walking 1.5 miles a day cut the risk of having the disease in half compared to those who do not.

It is always best to consult your doctor first to make sure you are capable in doing any routine exercise, and to ensure it is the right one for you. Walking as exercise does not require any expensive equipment to get it done; all you need are proper pair of shoes and comfortable socks and clothing - and the determination to make your life better!

Body Champ IT8070 Inversion Therapy Table Item Evaluation

Looking for a all-natural and noninvasive way of curing back discomfort? Then Body Champ IT8070 inversion therapy table is what you need to buy. This gadget definitely solves back issues that physicians and therapists have endorsed the item.

The Physique Champ IT8070 Inversion therapy table features

As you may nicely know that inversion therapy will have you hanging upside down traction. That's why you need to use a really secure table to prevent making further damage. What makes the Physique Champ IT8070 inversion therapy stands out from its competitors are the high quality functions that this item provides. It has a deluxe, dual-pin adjustment system and a height range of 4'7" to 6'8". Furthermore, the lower spring-loaded pull pin makes for simple ankle shifts for better balance. Safety straps provide durable support at an inverted angle and maintain you from falling off. Another incredible feature from the Body Champ IT8070 inversion therapy is that it's capable of supporting a weight as heavy as 250lbs yet is compact sufficient when folded and can be stored easily anywhere. The top of the line safety lock holds the equipment secure from unfolding by itself.

Comfy assistance

Naturally every user would wish to be comfy utilizing any equipment and it's a great thing that the Body Champ IT8070 inversion therapy offers both therapy and comfort. The ankles are snuggly supported with four foam ankle rollers plus the table itself has a high density foam cushion for overall assistance. Its U-shaped handrails offer additional security and a firm hold throughout those moments whenever you need to locate your balance.

Relaxing the back muscles

Inversion therapy aims to balance the pull of gravity on the physique, particularly the tension the back goes via. Inversion therapy lengthens and balances the force on the spine which will result in the relief of pressure on the muscles and nerves on the spinal cord. This inverted position definitely relaxes your back muscles and bones. As you go upside down on your body Champ IT8070 inversion therapy the body weight will produce a pull on the spine stretching it a little longer. Once stretched, the space between the vertebrae increases which will reduce pressure and also the space in between discs increases as well. With pressure off on the nerve roots and discs, this will definitely ease away back pain.

Flushes out toxins

Each strenuous activity, incorrect posture, and carrying heavy weights all the time are just a couple of from the factors why individuals get back pains. The swinging motion whilst hanging inverted on the Body Champ IT8070 inversion therapy creates movement within the fluid inside the vertebral disc. Because the fluid moves, toxins are being pushed out whilst drawing in fresh fluids. The increased blood flow into the discs also helps unwind the back muscles. The table will also help improve posture. Hanging upside down realigns the spine and therefore is absolutely helpful for people with scoliosis and lordosis.

Benefits towards the cardiovascular system

The heart and blood vessels will completely be benefited using the Body Champ IT8070 inversion therapy table. Because the heart pumps blood about the physique, inversion tends to make the heart pump much more blood to the brain. More oxygen within the brain eventually results in a sharper mind and physique. Meanwhile, the lymphatic method is responsible for eliminating toxins from our body. Nevertheless, unlike the heart, the lymphatic method doesn't have any pumping action. Rather it totally depends on the squeezing action of the lymph vessels. Inversion assists within the fluid exchange in between vessels by increasing the fluid exchange and helps in speedy recovery.

Must be assembled

Naturally, just like any other mechanism The Body Champ IT8070 inversion therapy table must be assembled. Consequently, make certain to adhere to the directions. For as long as you read and follow instructions cautiously, the Physique Champ IT8070 inversion therapy table is easy sufficient to assemble. As soon as assembled and ready to use, it's really simple sufficient to go in to the up side down position. You only need to put your arms up slowly and the table will also move slowly along. However, you have to discover how to balance nicely or else you may have some difficulty getting back into position or make the essential angle adjustments.

Physique Champ IT8070 inversion therapy - Efficient and cheap

Overall although, the Physique Champ IT8070 inversion therapy table is enjoying amazing product reviews from actual customers simply because it's extremely easy to use and absolutely efficient in alleviating chronic back problems, in the most inexpensive cost. This really is a mixture that each user is searching for.

Cardiovascular Alternatives

The main phrase people repeat when I suggest cardio for fat loss is, "I hate doing cardio." Most people don't enjoy it, that's one of the reasons so many people are overweight in this day. People think of cardio as running or jogging, but that's not the only way to get your heart rate up. There are lots of alternatives to doing cardio that I think most people overlook.

Bike riding is a very good way to get a cardiovascular workout. It may be more soothing depending on the time of year, but most people I know like riding bikes. You could go for a long bike ride, if getting your cardio done all at once is the best way for you. What I like to do is ride my bike to the places I'm already going for the day. That way you get your workout in, and you get to where you need to go all at the same time. If you are not advanced at riding a bike, I suggest sticking to low traffic areas that you are failure with. That way you don't come across heavy traffic or hills you can't handle. After a few weeks of riding, you should be good enough to wonder a little more.

Extreme sports are all great for a cardiovascular workout. These are sports such as skateboarding, rollerblading, snowboarding and much more. If you have never done any of these, it may take some time to learn. You don't have to do anything to extreme and get yourself injured, simply riding is good enough. I like to go spend an hour a day at the skate park; it's fun for me and I get a workout.

Hitting a punching bag will keep your heart rate up forever. I recommend this as a cardio workout, because it's a great workout, and everyone likes punching stuff. A punching bag is a great investment, and they are somewhat affordable for most.

Working in retail is one way to stay lean. I have been working retail for years now, and the amount of cardiovascular I get at work would not be possible for me to do on a treadmill. Those of us that work on the floor at Costco are at a sweating pace for five to eight hours out of the day, with only three breaks. It makes exercising after work hard, but you may not have to. I still go to the gym and workout with weights, but if you're only concerned with losing body fat, there would be no need for the gym.

With all the ways out there to get your cardiovascular workout, you should not have any excuse. The ways I discussed in this article are only a few good ways. Do some research of your own and find a workout you love.

Cardio and Weight Loss

Cardio is a great ally in the difficult task of weight loss. If somebody wants to lose weight, he or she probably has a weight which is above the recommended healthy level. And being overweight is not healthy at all. Being overweight can cause many problems and one of those problems is heart related problems.

Similarly, being under the recommended healthy weight is not good for you. If you stay in any of these dangerous weight zones for too long, many problems may occur. This is because we have to maintain our weight between the normal values as well as practicing physical exercises to keep our bodies functioning and healthy.

Excessive body weight can cause heart problems. Like a car needs its engine, we need our heart. With this in mind, we therefore need to protect our heart and avoid unhealthy habits that may affect our health. Additionally, physical exercise will maintain our health as well as our heart.

We can even find some of the best cardio for weight loss in order to reduce our weight in a healthy way on the internet and by practicing cardio exercises we will be helping our heart and our body.

There are some of the best cardio exercises for losing weight:

Swimming: swimming is a very good cardio exercise in order to lose weight and to keep you healthy. Swimming allows you to exercise your entire body and it is an excellent way to lose weight. Swimming is among the best cardio for weight loss. Additionally, this type of physical exercise doesn't cause any injury relating bones or joints, because you will be exercising in the water with reduced resistance.

Running: You don't need any kind of special equipment for this exercise, however you will need a good pair of trainers in order to prevent any kind of damage to your bones or joints. Also, you will need comfortable clothes so you can move without any problem. Running will help you losing weight by burning calories, though of course you can't run only five or ten minutes - you will have to run around half an hour each time. A good tip is to listen to music or run with someone else as this will help you keep motivated to run further even if you are tired.

Cycling: By cycling at least thirty minutes a day you will improve your endurance and lose weight. Cycling is a very simple activity and an effective exercise to lose weight. Additionally, you can practice this exercise by going to work or school by bicycle. You just have to be creative and find the best way to incorporate your best cardio for weight loss exercises in your day to day activities.

These are only three of the best cardio for weight loss exercises that you can undertake in order to be healthier, to lose weight and to improve your physical skills such as endurance and strength.

Next, to find out how to lose weight the easy, fast and safe way download my proprietary "Lose 10 lbs in 7 days" method here now:

Advanced Aerobics Program

Devoting time for aerobics is a great way of staying fit. Exercises that come under aerobics include yoga, rowing, stair climbing, walking, jogging, dancing, skipping, running et cetera. Aerobics is a great way of staying fit and having fun, at the same time.

Have you ever asked yourself, which is the best aerobics program? If you haven't guessed it, the answer is walking/brisk walking. Walking is one exercise which is easy to do and has great health benefits. Walking is also considered as the best aerobic program for losing weight. Walking has a big advantage, anybody and everybody knows how to do it. It's seldom that somebody goes wrong with their walking technique.

With your walking routine, add other aerobic programs like cycling, swimming or jogging. Wear comfortable clothes and footwear. Consultant with a Trainer, he will help you choose the appropriate gear before you start your aerobics workout. Once you're done with choosing your gear, it's time to consult your physician and assess your fitness level. You are considered eligible for advanced aerobics if, you can walk 10 min without exertion. The doctor will give you a treadmill test to assess your basal heart rate and your lung capacity. After making sure you're fit to start an advanced aerobics, it is time now to create one.

Schedule your advanced aerobics for the morning.

• Start with 16 min of brisk walking. Follow this with 10 min of jogging, and then take rest for a minute.
• Start walking again for another 15 minutes. Follow it with 10 minutes of skipping.
• After resting for a couple of minutes, it is time to start jogging. Jog for half an hour without taking a break.
• Drink plenty of fluids during this one-hour session.

Place routines like cycling, swimming, or any other substitute activities for the evening and add a few minutes or laps each consecutive day and challenge your body's limits.

Have you ever felt that you have hit rock bottom, your body has stopped improving and the exercises are not beneficial anymore? This is called as the plateau. So, what should an individual do once they hit this plateau phase?

Reaching the plateau phase is an indication to revise your aerobics program. It is time to diversify, if your aerobics had cycling for your evening schedule, changes it to swimming. You should also shuffle your programs in the morning session. Don't let your body adapt to your work schedule, because it is this adaptation that brings about plateau phase.

If you ever get a chance to go through the health checkup files of any trained athletes, you'd be surprised to learn that their basal heart rate is 50 bpm and their lung capacity is twice that of a normal individual. During strenuous exercise their heart rate can climb up to 180+ beats/minute without showing any signs of palpitation. Your aerobics program should be aimed at achieving goals similar to these. Find a good aerobics partner who can help you and motivate you along the way. Consider your daily aerobics program as a means of having fun with friends. Train regularly and have fun along the way.

The Many Benefits of Mini Trampoline Exercises

Mini Trampoline Exercises

Rebound exercise, also generally known as rebounding, is a form of low-impact exercise on a mini trampoline called a rebounder. This type of exercise is advocated by numerous health and fitness professionals because has both physical and mental as well as many other benefits. It is an easy way to exercise which can be done by practically anybody, irrespective of age, level of fitness, or physical ailments. A few good examples of mini trampoline exercises include things like running in place, jumping rope, and jumping jacks, as well as many others.

It works each and every group of muscles in order to sculpt and strengthen the whole body. Rebounder exercises are considerably less dangerous than most other exercises, because the cushion of the rebounder soaks up the majority of the impact. It really is fantastic for those who have joint and back issues. The advantages of rebounding routines on a mini trampoline are well known for aiding in weight loss, strength training without building bulk, and so much more.

Mini trampoline exercises are quickly becoming the best option for all types of individuals because of the rebounder's power to strengthen and sculpt the body. Virtually every single group of muscles is pushed throughout the workout, especially the core muscles. Including small weights or jumping rope while on the mini trampoline intensifies the training even more.

Rebounder workouts also improve the metabolism, helping an individual lose even more weight. They are reasonably priced and transportable, which makes them a perfect piece of home fitness equipment. Including rebounding exercise is an easy way to create a complete weight loss program.

The key benefits of rebounding exercise is not only limited to the physical, it also actively works to improve the overall performance of the brain and relieve tension. It also has a wonderful meditation type effect. It helps balance the mind and body by stabilizing the central nervous system, anyone who rebounds, on a regular basis, is much more protected from the tensions and pressures caused by our modern day lifestyle.

Rebounder exercises offer a hassle-free type of whole body training. First-timers to experienced athletes to the elderly can use them to improve the cardiovascular system and physical endurance. Training on the trampoline can also help protect against coronary disease, while reducing cholesterol levels, as well as lowering blood pressure levels.

Doing rebounder exercises is one of the best and most efficient forms of exercise.

For more information including exercise routines, videos, and where to buy your own mini trampoline visit the sites below. Enjoy!

Turbo Jam Kickboxing!

Dance moves have been a part of workout videos for quite some time now, but in the last 10 years video workouts have taken a new drift. New kick boxing and martial arts style moves have been introduced into video workouts with the purpose of making cardio workouts like Turbo Jam more challenging and fun.

Turbo Jam is an excellent way to include kickboxing as a part of your workout. Chalene Johnson, the creator of Turbo Jam, provides you with an instructional workout called "Learn" where you will learn her "Elite eleven moves". Chalene Johnson eases you into learning these kickboxing moves at a steady pace, it is important that these moves feel natural to you so you can make the best out of every workout. If you are still a bit shaky with the moves, Turbo Jam's video "Burn" (a workout designed for beginners with little experience) will help you improve your moves. Kickboxing will improve your workout by making it more fun and twice as efficient. It will also improve your overall strength and make you more flexible.

Step up the challenge

Once you can master your kicks and punches to perfection you can move on to the more challenging workouts. These are called "Cardio Party 1,2 & 3" and their purpose is to tune up and stimulate every muscle in your body. Turbo Jam is among the best workout videos ever launched out to public, it is a tough and fun combination of kickboxing and dancing that will make you love your workouts!

If you are feeling confident with stepping it up to an intense workout, Turbo Jam also includes a "Bootcamp" video that will push you past your limit. This workout includes a combination of Body Combat, crunches and kickboxing all perfectly choreographed into an exciting dance. It is the ultimate Cardio challenge, a workout anyone would like to work their way up to.

Learn real kickboxing moves with Turbo Jam

In many occasions kickboxing workout videos are criticized for saying they use original kickboxing moves, when in reality they do not. Turbo Jam does stick to original kickboxing moves to further challenge people into doing something out of their comfort zone. It is an exciting way to learn some real kickboxing moves.

Turbo Jam is an excellent set of kickboxing videos to add to your collection, from the charming instructor (Chalene Johnson) to the fun moves you learn.

I have tried a lot of different workout dance programs, including the famous Zumba, and I just don't find it as fun and interesting as Turbo Jam, which is why I'm sharing my experience with the workout product.

Why Are You Not Rebounding?

People are always on the lookout for ways to stay healthy and get in shape, especially with all the unhealthy things around us. Unhealthy eating habits and a lack of exercise are the obvious causes of poor health, but there are also other things out of our direct control like rising pollution levels and the rapid spreading of disease. Along with these factors, many people are not motivated to exercise, can't find the time, can't afford expensive gym memberships, or are too embarrassed to exercise in front of other people. With all of these factors it's no wonder that almost 75% of Americans are considered over-weight or obese.

If these reasons for not exercising sound familiar, performing rebounder exercises may be the right option for you.

Why aren't people motivated to exercise? Some people, let's face it, are just lazy. Which is unfortunate if that's the only thing keeping you from exercising. I can see, however, how going to the gym can be a bit of a pain. Dealing with traffic, the gym may be too busy and you can't get on the machine you want, having to shower there if you need to go somewhere directly after, etc. With a rebounder you don't have to worry about all that. I can't remember how many times I've come home from work exhausted and sat on the couch with the intentions of not moving for the entire night only to look over and see my rebounder in the corner and think "Ok, I'll do a quick rebounding session while the news is on." And that's all it takes! 10, 15 minutes a day! Plus I always feel more energized after and am usually in a much better mood.

If you can't find the time to go to the gym, rebounding is the perfect exercise for you. Like I said, 10-15 minutes a day is all you need. Everyone has this time somewhere in the day. Make it part of your morning routine to get your energy levels up. Keep your rebounder at work and do your routine over lunch. What I like to do is rebound while I watch tv. This way I can get my exercise for the day in, and not miss my favorite shows.

Gym memberships are expensive, I know. My last membership was costing me $72 a month. That's $862 a year! Top of the line rebounders cost half this much! And many rebounder suppliers also have installment plans, so you don't have to pay the full amount up front. Plus let's not forget the gas and time you'll save by not having to drive to the gym every day.

Some people are afraid to go to the gym. I know I was uncomfortable the first time I went to one. I was a skinny kid in a crowd of obviously experienced gym goers, and had no idea what machines to use, or what the etiquette was. With your own rebounder, you never have to feel embarrassed or uncomfortable because you'll be in your own home either by yourself or maybe you can make a home rebounding workout with your family!

With all the distractions in the world today, rebounding is not only one of the best exercises you can do, but also possibly the easiest and most convenient.

For more information including exercise routines, videos, and where to buy your own rebounder visit the site below. Enjoy!

A Fast Weight Loss Plan Will Melt Fat

Fast weight loss plans will let your body reap the rewards of weight loss. Just make sure it has a program that will use both exercise and a diet so the pounds will come off.

When utilizing a fast weight reduction plan you will be required to do a diet. This means the food you consume could be changed or there might be less food taken in. By changing eating habits the body will be forced to burn the fat instead of storing it. When a diet is used with exercising you are able to burn even more calories then before. This helps the fat break up even quicker.

Suppose you want to utilize a fast plan that only concentrates on the diet and has nothing to do with exercising. There are many of these types of programs in place to pick from. The downfall though is even though you lose the desired weight the risks are high that the weight will be gained back. It is true though that the weight will come off the body rather quickly just by concentrating on your diet. You could even experience a shift in your moods and be tired more often. Sometimes it might even feel like your stress level is going to hit the roof. All of this is caused because your muscles are shrinking while the water is also being pushed out of the body but the fat is still clinging to your bones and will not leave.

You might even find your self thinking about building muscles while on a fast weight loss plan. This is a good thought but building muscles should not be done until the desired weight loss has been achieved. When there is a lot of fat and the muscles are being built everything just pushes over to the side so the muscles have room. Even though body fat weighs a lot building muscles will actually weigh more which will cause the scales to rise again.

Now you see what it is important with a fast weight loss plan to have the proper diet in place along with the proper exercise routine. It is about losing the fat and keeping it from coming back. When both are used together they work hand in hand so the proper amount of calories can be burned so the weight comes off a little at a time. As your body starts to reshape its self you will notice there is now more energy. You might even notice that you do not get sick as often as before. That is because when the body is in shape it is better at fighting off the illness. Your self esteem will even be better and you will be ready to face the world with your head high!

Tabata - A Short Road to Fitness and Weight Loss

It is 6:30 am, you have been jogging for 30 minutes and you still have 30 more to go. you start to get bored as the thoughts of the day's obligations start clouding your mind.

You wish you could just drop it and leave for work, but you have to continue, you have to maintain those cardio benefits.

Well you don't have to. there is a short answer to your quest, as short as 8 minutes.

That answer is Tabata, a type of HIIT (high intensity interval training)

The technique is really simple:

• Start with 2 minutes of warm up to get the blood flowing and your muscles and joints warmed up.
• Sprint for 20 seconds at your maximum effort.
• Jog for 10 seconds.
• Repeat 8 times in 4 minutes.
• Then cool down for 2 minutes.

That's it, 8 minutes total.

Now I can hear your skeptical remarks, you were conditioned to believe that more is always better, and when it comes to weight loss you definitely think that much, much more is better.

I know it seems like such a brief workout,but it is really challenging,I know some people who would rather jog leisurely for 2 hours than pushing themselves to their limit for 8 minutes.

but the advantages of HIIT are not just measured by the clock arms, according to some researchers. you still can

get all the benefits of cardio

• Improved cardiovascular function;studies show that HIIT can significantly reduce the risk of cardiovascular disease
• Aerobic benefits: can you believe that 2.5 hours(divided over many days of course) of HIIT can produce biochemical changes in the muscles equivalent to 10.5 hours of endurance training? well studies proved it.
• If you are a seasoned athlete, Tabata has another advantage for you. As you already know, exceeding your previous records gets harder over time. but it was found that HIIT can get you past that sticking point
• Metabolic benefits: it has always been believed that fat burning starts after 30 minutes of exercise, so you have to take it easy to be able to exceed those 30 minutes and complete the required duration. But the important factor in fat burning is not just the total amount of calories you burn during the workout, it is the elevated resting metabolic rate afterwards, a point that is very much in favor of HIIT which was shown to elevate metabolic rate and oxygen consumption for 24 hours after the workout.
• HIIT also significantly lowers insulin resistance.a big bonus for a nation with 30% living with diabetes.
• It also causes skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.

And don't forget the time you save.

HIIT or Tabata however you name it is a good alternative to traditional endurance training.

How to Test Your Fitness Level

Below are some steps you can follow to determine which level you're on.

1. Run or brisk walk to test your aerobic fitness.

Run a mile or two as fast as you can. You can do it anywhere but make sure you run on a level path. A sign of top aerobic ability which is your body's capacity to transport oxygen to your working muscles is breaking the 10-minute mark. If your time is 12 minutes or above, it means you are quite slow, between 10 and 12 minutes indicates ordinary ability and 10 minutes or less indicates peak endurance.

Remember to practice running farther than your record speed to develop your aerobic capacity. Regular aerobic exercise lowers your body fat and cholesterol and thus lessens the risk of heart disease.

2. Do push-ups to test your upper body strength and muscular fitness.

When doing push-ups, lie face down on the floor with elbows bent and palms next to your shoulders. Then push up with arms until arms are extended, all the while keeping your back straight. Lower body until chest touches floor and then push it upward as you return to your starting position.

If you can do 13 to 15 push-ups at one time, your upper body strength is considered good. If your count is six or less, that means your upper body muscles need work. Remember that beginners are usually on their hands and knees while those who are more advanced are on their hands and toes.

3. Sit and reach to measure flexibility.

This is a simple method to measure the flexibility of your body, in particular your lower back, hips, and the backs of your legs. To do this, place a yardstick on the floor. Secure it with a piece of tape across the yardstick at the 15-inch or 38-centimeter mark. Place the soles of your feet even with the mark on the yardstick. Ask someone to place his or her hands on top of your knees to secure them and then reach forward as far as you can, staying in that position for two to three seconds. Repeat two more times, recording each distance you have reached.

4. Get on all fours for a balance check.

Want to check your balance? A simple method to do so is to get down on all fours and extend an opposite arm and leg without wobbling, tilting or shaking.

5. Monitor your progress.

With each fitness test, always keep track of your progress. Measure again periodically, such as every month or every few weeks. Celebrate every progress while adjusting your fitness goals. Don't be discouraged if it takes some time for you to reach your fitness goals. Remember, no pain, no gain! Just continue pushing your body and soon enough you will find yourself getting stronger and leveling up in your health and fitness

How to Make the Most Out of Your Cardio Workouts

Cardio Vascular exercise is an activity that involves light, moderate, or high intensity activities that should increase your heart rate.

There are many different ways to perform a cardio routine. Whether through conventional manners; treadmill, bike, cross trainer and our favourite the versa climber which is in our opinion one of the best and hardest cardio machines. There are also crazy cardio workouts and circuit training. You can perform these cardio routines by two of the most common types; high intensity interval workouts and steady workouts.

High intensity interval training is great for weight loss while steady workouts are ideal for maintaining your wellbeing.

It is better to incorporate both types of training in your routine, I would suggest 2 days a week of high intensity and 1 day a week of steady. I am sure there are many body builders or people who perform a lot of resistance training to increase lean tissue do not like to do cardio due to their concern of muscle loss. However cardio is an essential part of training and assists losing excess body fat or "to be lean", so many people cut out carboyhdrates to create the "lean look" that they are all seeking but this is not healthy and can cause long term problems, there have been studies to show that diet can have a great impact on your skin and if you do not eat enough carboyhdrates or good fats, your skin and overall health will be at risk. In our opinion the most healthiest way to maintain a "lean look" would be to engage in steady state cardio and not high intensity, where you can maintain your muscle mass while reducing excess body fat.

Here is a quick summary of what the two different types of training entail;

Interval Training: Bursts of high energy training which are then followed by periods of recovery.

Steady Training: Exercise that is performed at a slow and continuous rate where energy demands remain consistent

Top ten benefits of Cardio Vascular Exercise 

Ideal for Weight loss 

Boosts your immune system 

Reduces ones stress 

Creates Stronger and healthier heart and lungs 

Great for your bones and will increase bone density 

Reduces the risk of heart disease and certain types of cancer 

Provides temporary relief from depression and anxiety 

It will release endorphins which makes you feel great after the workout 

Allows you to sleep better 

Will give you more energy

Another important factor in getting the most out of your cardio routine is to ensure that you are working at your target heart rate.

Fluid Intake and Diet In Aerobics Preparation

The type of diet to be consumed depends upon a variety of needs, such as weight loss, control of cholesterol, and blood sugar. The important point to remember here is always wait at least two hours after a heavy meal before exercising vigorously. For at least one and half hours following a meal, blood is diverted away from the brain (which makes you sleepy) and the heart. If you already have a problem with heart disease (either diagnosed or undiagnosed), exercise during this time may be more of a stress than the heart can stand. Frequently, patients with heart disease have the most angina or chest pain following a meal. Waiting two hours after a meal allows adequate time for the blood to resume its normal distribution and exercise is safe.

For early risers who get their points before breakfast, we find that there's no ill effect from working out on an empty stomach. Some of our people, though, like a glass of fruit juice ten or fifteen minutes before starting, and we find that's okay, too. It's a good way to get a little quick energy for waking up.

Also remember fluid intake. When you're working our regularly, you sweat and can lose copious amounts of fluid - sometimes up to 2 percent or more of your body weight. You need to replace this fluid, and sometimes your instinctive thirst, or your own habits, won't lead you to drink enough "replacement" fluids. Dehydration may occur, resulting in headaches, excess fatigue, and a general lack of energy. It is happens, concentrate on fluid replacement first, overcompensate for what you feel is adequate. A word of caution, though: avoid ice-cold drinks immediately after exercise. They may lead to some irritability or irregularity of the heart rhythm. Use cool or chilled fluids only.

Profuse sweating leads to excess loss of salt and other electrolytes. The simplest thing to do to compensate for this loss is to increase the amount of salt you use at mealtimes. There are also salt pills and liquid salt solutions, such as ERG and Gatorade that will help your body to return its normal condition more rapidly. Avoid solutions with high sugar content if the sweat loss is excessive and utilize less concentrated solutions. ERG and Body Punch fit more in this category. Yet, again, the important thing is to replace the fluid first! Salt tablets without adequate fluid may aggravate or potentate a heat stress condition.

At times, underlying medical problems may lead to unusual vulnerability to heat stress or fluid loss problems, while officiating at a marathon recently; I was summoned to the aid of a young runner who had collapsed. He was twenty-two years of age, highly conditioned, and the temperature was in the fifties. Yet he showed all the symptoms of severe heat stress and dehydration. Yes, he had consumed fluids at every aid station, but for two weeks preceding the race, he head suffered from a persistent diarrhea. Not realizing his dehydrated state, he entered the race and ran nearly twenty miles before the combined stress overtaxed his body. It was amazing to see how rapidly he responded to nothing more than intravenous fluids.

Someone once called me eccentric and many label me as a 'nomad', though I don't feel either of those. I am a writer by profession and wanderer by passion. From last few years I have been spending my life outside my home, so I've naturally adapted to my alone lifestyle and my desultory roving. Growth means to me as an holistic development. I also write for fitness and other health related problems. I also work on Yoga regularly and occasionally write for a website named Health Orbit.

Benefits Of High Intensity Interval Training (HIIT)

There are many tried and tested training and exercising routines all claiming to achieve the desired results. Some work better than others; some do not work at all (although with an adequate diet, you should always see some results). One of the tried and tested methods for fat loss that actually works is High Intensity Interval Training, known as HIIT, and this method is most effective in achieving results. Sports scientists have been raving about HIIT for years, it is becoming more and more popular amongst amateur and professional trainers, and should be included in any fat loss or lean muscle training regime. Conventional steady state cardio still has its benefits; however, nothing quite blasts away body fat and improves overall fitness levels in the shortest time possible quite like HIIT. Would you rather spend forty-five minutes casually jogging or cycling along at a slow and steady pace in the morning, after your resistance training, or on your days off? On the other hand, would you rather get it over with within twenty minutes, feel desperately short of breath, be sweating furiously and really feel like you have performed at your most intense level?

Intense exercise burns fat far more effectively during and after the activity than steady state exercise, this is fact. The debated fat burning zone, which is the level of intensity at which you burn the most fat during exercise, is not the level of intensity at which you burn the most calories. Post HIIT, your body will continue to burn calories and fat even when at rest, this because your metabolism has now moved into overdrive.

HIIT generally involves combining intervals of steady state cardio with levels of much more intense cardio. Not only does this increase the overall number of calories burned, it also allows you brief recovery so you can hit the intense intervals with maximum effort. Research shows this has a massive effect on fat and calorie burning during and post exercise.

Whilst performing HIIT, you also notice an improvement in aerobic and anaerobic performance. What this generally means is your performance will improve over long and short distances, making HIIT ideal for both sprinters and long distance runners aiming for stamina and endurance. Research has also shown that improvements may occur in performing resistance training, as subjects have been able to perform greater reps on the heavy compound moves such as squats and deadlifts, whilst recovery periods seemed to have improved at the same time

To fully understand the concept behind this, you have to take into consideration the energy systems within your body. If enough oxygen is present, your body uses aerobatic energy routes. When this supply of oxygen runs out, it switches to using the anaerobic routes. To reach the anaerobic zone, some seriously intense training needs to be performed. HIIT therefore means you perform in the anaerobic zone helping boost your resting metabolic rate by increasing what scientists call excess-post oxygen consumption (EPOC), it is understood EPOC may lead to improved V02 max. EPOC is basically your body working harder to repair after intense exercise, which requires more energy and hence more calories burned. A higher V02 max means more calories and oxygen can be processed by your body hence increasing performance over a given period of time.

When you have a depletion of oxygen (represented by the EPOC), all your blood sugar has been burned off by your body, which therefore starts to burn fat as energy. Using fat as an energy source is attractive in the period post exercise. The vast majority of energy is burned during actual exercise when involved in aerobic activity, whereas during short intervals of anaerobic exercise (HIIT) significant amounts of energy are burned during and for several hours after.

You can set up a HIIT program pretty much any way you like, it could be jumping, performing burpees, cycling or running, anything that will get your heart rate pumping. The important thing is to make sure you can perform the activity for as fast and intense as you can for twenty to sixty seconds. You can then take a rest for anything from twenty seconds to as much as four minutes. You may be thinking that four minutes is a long time to catch your breath, however after several circuits of flat-out sprinting in between you soon start to realise how hard HIIT can be. To begin HIIT for the first time, you need to warm up for a good five minutes before sprinting at your max effort for say thirty seconds, before recovering in the next thirty seconds so you are able to perform the same sprint at the same max effort for another thirty seconds immediately after. If you cannot, then you should either decrease your max effort interval or increase your recovery interval. Remember it is the intensity you put into the activity, rather than the time it takes. It is not necessary to perform at 100% on every max interval; you can choose to build up to your highest level if you want to. Once you reach it, you can pyramid back down. Similar to resistance training, just ensure you mix up the intensity. Performing pyramids may help to avoid over-training and injury, however; maximum fat loss and metabolic rate will result from

Faster Walking - More Burned Calories Plus Less Stress!

Did you know that Nordic Walking increases your heart rate and calories burned? Even though your body is working harder during Nordic Walking than regular walking, it does not mean that the body is experiencing increased stress.

Participants in the Cooper Institute found that although walking with poles produced a more beneficial workout, they did not find that using poles made the workout more strenuous.

As a result of hunching over computers and poor posture, many people have neck and shoulder side effects that make them long for a fitness regimen that relieves tension, pain, lack of energy and overall discomfort. Nordic Walking is perfect to partner strong cardio fitness, muscle strength and of course relieve muscle tension in your neck and shoulders.

The Finnish Helsinki Polytechnic's Faculty of Health Care studied women with neck and shoulder pain. The conducted study showed a decrease in neck and shoulder symptom in more than half the participants along with an increase in mobility of the spine.

In addition to the physical benefits of Nordic Walking relieving muscle tension and stress which allows you to be a better worker, the emotional relief of stress is also part of Nordic Walking! Enjoying the outdoors with fellow walkers helps to alleviate every day stress.

Allowing your mind to wander and focus on your environment makes everything else melt away. Hearing the birds chirping, waves crashing, and friend laughing is a perfect excuse to grab your poles and walk!

Psychological Benefits of Nature!

Nordic Walking is an outdoor workout routine that has many physical and psychological benefits. The New York Times published an article dedicated to the benefits of fresh air and natural surroundings. "In a series of studies, scientists found that when people swap their concrete confines for a few hours in more natural surroundings- forests, parks and other places with plenty of trees- they experience increased immune function"

A decrease in stress helps to build a stronger immune system and peaceful mind. To emphasize the importance of nature, imagine walking through a busy city. Constantly our eyes are watching the passing people, obstacles in our path such as cars and people while our ears are being filled with honking horns, engines and conversations. It is exhausting just describing the city surroundings. Now imagine yourself on a quite beach. The air is clean and crisp; the birds are playing tag and chirping amidst the silence while large ocean waves crash along the serene beach sand. Are you relaxed, do you feel calm, are your ears open to your surroundings, is your posture more upright as you lift your head to view the landscape ahead?

Envision your calm place, grab your Nordic Walking poles- relax, rejuvenate and stay healthy both physically and mentally

4 Top Ways to Reduce Stress

How is stress involved in your daily routine? The errands continue to pile up, the kids are out of school, career responsibilities and family time are all amongst our everyday juggling act! Managing stress is not only a necessary part of balancing your life but your mind and health as well. Relieving your stress leads to a stronger immune system, balanced lifestyle, clearer mind and happier life.

The top four ways to relax and recharge are the top benefits of Nordic Walking!

The top four solutions are:

1. Going for a walk 

2. Spending time in nature 

3. Talking with a good friend 

4. Sweating out tension with a good workout!

Incorporating Nordic Walking improves your mental health by releasing tension caused by stress, reconnecting your body, mind and soul all while burning up to forty percent more calories than regular walking. As a result of poor posture, many people have neck and shoulder side effects that make finding a fitness regimen that relieves tension, pain, lack of energy and overall discomfort almost impossible. Nordic Walking is the perfect partner for strong cardio fitness, muscle strength and of course relief of muscle tension in your neck and shoulders.

Running To Burn Belly Fat - How To Run For Reducing Stomach Fat

When it comes to reducing belly fat, finding the right training and diet combination is the only way toward long term success. Therefore, combing your running program with the right diet can help you put your flat belly vision on the fast track. Not only that, running regularly and eating healthy improves sex drive, wards off heart-related problems, increases energy, boosts performance, and thus grants you the body of your dreams.

As result, here are 3 guidelines you need to follow if you're looking to burn off your belly fat for good.

1- Walk-Run-Walk

If you're new comer to the sport of running and are really out-of-shape, then you need to start slowly and build the intensity up incrementally. Beginner runners are more prone to suffer from injury and burnout way before they achieve much progress with the new belly fat burning resolution.

The best way to start off is to follow a walk-run-walk pattern and build endurance levels gradually. Following this simple training guideline can help you improve cardio power without running the risk of injury or burnout. And as you get stronger and fitter, make sure to add more running and decrease the time spent walking until you're able to run straight for 30-40 without much huffing and puffing.

2- Do Interval Running

Interval running is the best training approach when it comes to fighting off belly fat in the shortest time span possible. An interval running workout consists of alternating between high intensity boots of running at no more than 85 percent of maximum cardio power, with slow jogging intervals for recovery and rejuvenation. The length and intensity of each boot depends mostly on your endurance level and training goals.

3- Follow the Right Diet

The proper diet is the backbone of permanent weight loss results. Therefore, if you're looking to burn off belly fat for good, you need to, sooner or later, address your eating habits.

For that, here are 3 strategies to put you on the right path:

- Don't skip meals. Instead, make sure to eat frequently throughout the day. Aim for four or five meals every 4 hours. Every meal should be a healthy mix of good carbohydrates, lean protein and healthy fats.

- Eat complex carbs. Not all carbs are created equal. Therefore, you need to eat the right (complex) ones for losing weight and keeping energy levels high. Here are the best sources of complex carbs: starchy Vegetables, beans, legumes, Nuts, seeds. Limit your fruit intake.

- Eat your carbs 2-3 hours before working out and immediately afterwards. Doing so improves running performance and speeds up recovery.

How Much Cardio Should You Do To Lose Weight?

In this article we'll talk about how much cardio to lose weight and how this effects your diet and other workouts. Losing weight can be surprisingly simple. When it comes down to it it's all about the amount of calories in vs. the amount of calories out. Whenever trying to lose weight, much of your focus should be on your diet. Assuming you are eating few enough calories, the next step is to focus on your cardio training.

Cardio is probably the most effective type of exercise to do when your main goal is weight loss. And of course, Visual Impact Cardio is the most effective cardio you can do. The reason that cardio is so effective for for weight loss is because you can perform these types of workouts for quite a long time and by doing so you will burn quite a few calories. What not all realize though, is that the answer to how much cardio you do depends also upon the type of cardio you do.

We are going to look at two different types of cardio that can be used to lose weight.

When done correctly, you can use a combination of these two to burn an ideal amount of fat and calories. Here is a 1/2 - 1 hour cardio workout that will not only burn calories, but they will mostly be from fat.

5 - 10 minutes warm up 

10 - 20 minutes of HIIT 

20 - 30 minutes traditional cardio

Why This Cardio Workout For Weight Loss?

So, why should you do this workout instead of a full hour of traditional cardio? By doing cardio with this structure you will end up burning much for fat. How so? It all starts with the HIIT portion.

By starting your cardio workout with some form of high intensity interval training you force your body to release fatty acids into the blood stream. HIIT is what releases the free fatty acids from your bloodstream by creating a higher level of HGH (Human Growth Hormone). So why not do only HIIT and burn more fat?

Here is an illustration of the effects from doing HIIT cardio: HIIT Cardio

Effects of Doing HIIT Cardio

Looks good, right? The problem with this is that HIIT is not ideal for using those fatty acids after they get released. After your cardio workout is done many of the released fatty acids will return back into your blood stream.

This is where the traditional cardio comes into play. Here is an illustration of the effects from doing steady state cardio after your HIIT cardio:

By strategically doing traditional cardio directly after your HIIT workout you burn all (maybe not all, but a lot) of the released fatty acids. This is how you can limit how much cardio to lose weight.

How Often Should You Do This Cardio?

The truth is that you may need to workout somewhat frequently. Even though you can cut the time of your cardio sessions down by doing HIIT along with a traditional style of cardio, you still need to do these often.

Depending upon how much weight you need to lose, you should do a cardio session like this anywhere from 3-5 times every week for maximum weight loss.