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Burn 340 Calories a Day with Aerobic Exercise
Strengthen your heart and lungs and give your body a wonderful shape with Aerobics.
Aerobic Exercise - Improve your fitness the right way.
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Aerobic exercise involves the manner of...
Efficient And Effective Exercise
I have been wondering lately about the effectiveness of exercising. If you look at life a couple generations ago, folks worked physically, but they weren't power-lifting and running miles upon miles to stay fit and trim.
So what were our...
Exercise and Your Brain
If you really want to have a vital, well functioning brain, an essential component of your program must include regular physical exercise. Does that surprise you?
You may wonder why physical exercise is important if your main priority is to...
Get Out and Play: Top 7 Outdoor Exercises
Do you remember when our parents used to yell at us to go outside and play? They would get so tired of us running around the house munching junk food and fighting with our siblings that they would practically kick us out of the house!
Well, we...
Some Simple Tantric Yoga Exercises To Improve Health And Sexual Abilities
A healthy anal and genital area is of great importance both for the general well-being and for the sexual abilities. The same is thrue about a healthy respiratory tract and breathing apparatus.
Here are presented three poses and three breathing...
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How Exercise Helps Reduce Stress
We have heard it so many times before that there are many
benefits to exercise especially when used to lower stress. If
everyone knows that exercise is important then why is stress,
disease, and fatigue so prevalent in today's society? The answer
is simple. We know what to do we just aren't doing it.
Experts agree that one best way to manage stress is through
exercise. Exercise has been proven to relax the body and mind,
burn fat, improve cardiovascular system, bring in more oxygen,
reduce the chance of diseases, lower blood pressure and the list
goes on.
During the stress response, many chemical reactions occur in the
body preparing it to what is known as the fight or flight
response. During prehistoric days as cave dwellers, we had the
opportunity to burn off our stress when an animal attacked, as
it was a means of survival. We were able to run away or fight
the threat immediately. In today's society, we do not have to
fight a bear or tiger, so we do not have much of an outlet
readily at hand to burn off the stress or pent up negative
emotions. Therefore, we carry it with us creating emotional and
physical problems. Exercise can help by providing an outlet for
negative emotions such as worry, irritability, depression,
hostility, anger, frustration, and anxiety. You can dissipate
these feelings by simply taking it out on the tennis court, by
running, or punching a bag. Regular exercise provides the
opportunity to manage the fight or flight response and helps the
body to return to a homeostasis or balanced state more quickly.
Exercise can also improve self-esteem and self worth by
realizing that you are benefit directly. You may feel more
outgoing and social because of the increased energy and also a
better physique creating more confidence and positive self
image. Your self-esteem may be enhanced by taking on exercise
challenges or goals, giving you a feeling of accomplishment and
reward.
Anaerobic vs. Aerobic Exercise: Aerobic exercise is an activity
that uses major muscle groups such as walking, running,
swimming, and cycling. This type of exercise strengthens your
cardiovascular system by increasing your heart and respiratory
rate and brings in more oxygen into the body. To reap the full
benefits of aerobic exercise, you must be at 60%-80% of your
target heart rate for at least 20 minutes, between three and
five times a week.
To calculate your target heart rate use the following formula:
Take 220 - (subtract) your age X (multiply 60%, or 70%, etc.
intensity rate.) = Target heart rate
(divide by six for a ten
second pulse count. Take your pulse for ten seconds and gage
where you are during the workout. Speed up the pace if you are
below 60%.
Aerobic exercise is key to lose weight as it burns calories
which are the energy consumed and adds fat to our bodies.
Combined with a healthy diet it is a sure way to lose weight.
One pound of body fat is equivalent to 3500 calories. To lose
one pound, you must burn 3500 calories. It is easier to combine
aerobics and create a small caloric deficit in your diet than to
do one or the other solely.
Anaerobic exercise builds muscle strength and power. Isotonics
and Isometrics are two kinds of anaerobic exercises.
Isotonics uses your muscles to contract against an object with
movement such as weight lifting (also called strength or
resistance training.) The benefits of isotonic exercises are
stronger muscles, stronger bones, tone, prevent injuries, and
condenses and shapes muscle for better esthetics.
Isometric exercise is contracting your muscles against
resistance without movement. Such as lifting an object like a
dumbbell and holding a position. You are isolating that muscle.
Use both types of anaerobic exercises to maximize your strength
to build healthy, lean, and strong muscles.
Select exercises that you enjoy and can do for at least 20
minutes, three to five days a week. Exercise does not
necessarily mean hitting the gym and making an ordeal out of it.
It can simply be a walk around your neighborhood or dancing to
some tunes. Try to think "activity" verses "exercise". When you
are in an active mind-frame, you will purposely park a little
farther, do stretches at the computer, take the stairs instead
of the elevator, etc.
Commit that you will begin to be more active and stick to your
exercises or activities for 21 days. Why 21? Research has showed
that it takes about 21 days to create a habit. Document how your
feel after the 21 days. Your stress levels should be lowered,
you should feel more energized, and see some physical changes
such as a slimmer physique.
You may already know the benefits of exercise but are you doing
it? So start by making a decision, begin slowly, then gradually
work up to more and longer workout sessions. The point of this
article is to help you take immediate action.
About the author:
Brennan Howe is owner of several free health information
websites. Visit FreeInfoSites.com for information on a variety
of health topics.
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| Exercise at About.com |
| Offers fitness and exercise related links, articles, information, and discussions. |
| exercise.about.com |
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| American Council On Exercise |
| Fitness Certification and Education: The American Council on Exercise (ACE), a non-profit organization, promotes active lifestyles by setting certification ... |
| www.acefitness.org |
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| Physical exercise - Wikipedia, the free encyclopedia |
| Physical exercise is the performance of some activity in order to develop or ... Frequent and regular physical exercise is an important component in the ... |
| en.wikipedia.org |
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| Why Exercise Is Cool |
| Tells why exercise is important and explores the many benefits of physical activity. |
| www.kidshealth.org |
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| Kids and Exercise |
| When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and ... |
| www.kidshealth.org |
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| Fitness Fundamentals |
| It is influenced by age, sex, heredity, personal habits, exercise and eating practices. ... How often, how long and how hard you exercise, and what kinds of ... |
| www.hoptechno.com |
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| MedlinePlus: Exercise and Physical Fitness |
| National Institute of Arthritis and Musculoskeletal and Skin Diseases The primary NIH organization for research on Exercise and Physical Fitness is the ... |
| www.nlm.nih.gov |
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| MedlinePlus: Exercise for Seniors |
| Pictures/Diagrams; Slide Show: Balance Exercises Improve Stability, Help Prevent Falls (Mayo Foundation for Medical Education and Research) ... |
| www.nlm.nih.gov |
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| Exercise: A Healthy Habit to Start and Keep -- familydoctor.org |
| Information about exercise from the American Academy of Family Physicians. |
| familydoctor.org |
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| Welcome to ::-:: Exercise, Fitness and Leisure |
| Information on various aspects of exercise and fitness and providers of sporting, exercise and leisure equipment. |
| www.exercise.co.uk |
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| ExRx (Exercise Prescription) on the Net |
| Fitness and exercise information including diet, nutrition, exercise, sports and weight training. Includes a muscle directory. |
| www.exrx.net |
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| Weight Training, Exercise Instruction & Kinesiology |
| Weight training and kinesiology reference with many animated weight training exercises, stretches, plyometric movements, and illustrated muscles. |
| www.exrx.net |
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| Exercise & Fitness |
| Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. Whether it is a structured exercise ... |
| www.americanheart.org |
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| Howstuffworks "How Exercise Works" |
| Exercise creates a set of responses in your body, whether you work out regularly or not. Find out how these responses can be enhanced by training. |
| www.howstuffworks.com |
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| Exercise and Diabetes - American Diabetes Association |
| The journey of a thousand miles begins with a single step. Exercise works the same way. Taking that first step can be hard, especially if you've been ... |
| www.diabetes.org |
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| NIHSeniorHealth: Exercise for Older Adults - Table of contents |
| See the Exercise Stories. Exercise for Older Adults Table of Contents. Benefits of Exercise · Safety First · Exercises to Try · Charting Progress ... |
| nihseniorhealth.gov |
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| Exercise to Improve Your Body and Your Brain |
| My comprehensive exercise guide. ... The key to obtaining the benefits of exercise is to find a program and stick to it. Of course, it is useful to have a ... |
| www.mercola.com |
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| FitnessOnline.com - Exercise Health Nutrition Advice Weight Loss |
| FitnessOnline.com - expert advice on exercise programs, diets, weight loss, muscle gain, vitamins, supplements & strength training. |
| www.fitnessonline.com |
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| Table of Contents |
| Exercise: A Guide from the National Institute on Aging ... Chapter 2: Is It Safe for Me to Exercise? ... Chapter 4: Examples of Exercises to Do at Home ... |
| weboflife.nasa.gov |
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| Exercise Physiology Page for the MAPP |
| Aging, Exercise and Short Term Power · Principles of Training- Revisited · The Time Course of Training Adaptations · Understanding Interval Training ... |
| home.hia.no |
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