Pool HIIT Workout

Winter might be coming but indoor pools are great way to get a high-intensity workout without all of the impact. The best part is, you do not have to be someone who knows how to swim all of the strokes proficiently (you do need to be able to swim enough so that you are not creating a dangerous situation for yourself in the water) in order to workout in the pool. There are plenty of moves like high knees, butt kicks, squats, lunges and so much more that you can do to get a great workout in the pool especially in shower water. And if you're in an area where it's still warm, then a pool or even the ocean (on a flat surface barring any marine life) will work just perfectly.

Water workouts are great for those that do not want a high impact workout. That being said, you can still get a high intensity, heart pumping workout in the pool. The benefit is that you have the resistance of the water surrounding your entire body adding in an additional element of intensity. Just like any other pool workout, the key is to make sure you're moving and moving hard in order to get your heart rate up. In the end it's a fantastic way to mix up workouts, cross train and keep things interesting.

What You Need: For this work out there is no equipment required. However, if you feel uncomfortable or do not know how to swim, a life vest or flotation device is always recommended. Floatation devices like kickboards, noodles and small inner tubes can be used to hold onto hands or support the body.

You'll need a towel to dry off with, swim cap if you do not want to get your hair wet and proper swim wear. Also have a bottle of water on hand to quench your thirst.

Additional items like goggles and swim masks are optional based on your swim preferences.

The Workout: Jump in (please do not jump in the shallow water!) And get acclimated the temperature for a few minutes if needed.

Warm Up – Water walk – 1 minute, Water jog – 2 minutes

* 15 – 30 seconds of rest in between movements depending on your recovery time. If the length of time is too much for any of the movements, do the best you can do for as long as you see fit.

HIIT – This high intensity interval workout means that you should be working as hard as you can during each move in order to get your heart rate up.

Circuit 1
High Knees – 1 Minute
Butt Kicks – 1 Minute
Tuck Jumps – 1 Minute
Jumping Jacks – 1 Minute
Water Walk – 1 minute (break time – grab water if you need it)
* Repeat circuit 2 times.

Circuit 2
Side Shuffle Right – 30 Seconds
Side Shuffle Left – 30 Seconds
Tread Water Legs Only – 1 Minute (if you do not know how to tread water, substitute squat jumps instead)
Chest Flys – 1 Minute (arms under water – perform the chest fly exercise using just the resistance of the water)
Water Walk – 1 minute (break time – grab water if you need it)
* Repeat circuit 2 times.

Circuit 3
Squats (as quick as you can) – 1 Minute
Water Run – 1 Minute
Water Walking Lunges – 1 Minute
Water High Knee Skip – 1 Minute
Water Walk – 1 Minute (break time – grab water if you need it)
* Repeat circuit 2 times.

Warm Down – Water jog – 2 minutes, Water walk – 2 to 5 minutes depending on how long it takes to bring your heart rate down.

Please make sure to consult a physician before beginning any new physical fitness program.

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7 Keys to Good Health by Good Breathing

A very common slogan among asthma sufferers is “When you can not breathe, nothing else matters”, alluding to the desperateness of one who can not inhale the life-giving air. Is life-giving air the full story on breathing? This article takes common breathing advice and gives reasons for its efficacy. It goes further and provides essential elements in breathing technique for better health.

Breathing is one of the most centrally integrated autonomous behaviors that reach well beyond a simple filling of the lungs. Garcia AJ writes in 2011:

“Breathing emerges through complex network interactions involving neurons spread throughout the nervous system. The respiratory rhythm generating network is composed of micro networks functioning within larger networks to generate distinct rhythms and patterns that characterize breathing.”

The outworking of Garcia's study can best be observed when a person is affected by strong emotions like fear & anger.

Mainstream advice for breathing is to override the autonomous control and consciously inhale deeply through the nose and exhale through the mouth slowly with pursed lips.

Dr Carla Naumburg PhD of 'Ready, Set, Breathe' fame suggests breathing exercises bring mindfulness into daily life. By remembering to breathe, a space is created to restore calm and reduce blood pressure and stress hormones so creating opportunity of situation control.

Professor Konstantin Buteyko (Russia 1923-2003) is accredited for a technique characterized by slow and reduced breathing combined with spaced pheasants of no breathing allowing Carbon Dioxide to build up to bursting point.

Breathing is a relevant component of the practice of Yoga. Yoga breathing techniques typically accomplices either different poses or some form of meditation. Thus it is difficult to separate and describe the result to the breathing, poses or the meditation.

Pandit JJ, in 2003 tested 3 breathing techniques for optimum Oxygen uptake, as follows:

1. Three (3) minutes of tidal breathing

2. Four (4) deep breaths taken within 30 seconds

3. Eight (8) deep breaths taken within 60 seconds

The Oxygen uptake was the same for Items 1. & 3 and a higher efficiency than for Item 2. His work illustrates that breathing technique is important.

Enter Nitric Oxide (NO), a colourless gas with a half-life of merely seconds. Nitric Oxide (NO) was named “molecule of the year” in 1994 by Science Magazine.

In 1998 the Karolinska Institute awarded the Nobel Prize to US pharmacologists Robert F. Furchgott, PhD, Ferid Murad, MD, PhD, and Louis J. Ignarro, PhD for their discoveries of the role of nitric oxide (NO) as being a signaling molecule in the cardiovascular system.

NO relaxes the smooth muscle in arteries providing a larger flow area for blood, thus reducing blood pressure and bringing more nutrients to where they are needed. The importance of NO in the human bodily functions can not be overstated. Even though 1000's of research papers have been written, World research goes on. NO is implicated in heart health, lower blood pressure, better quality of sleep and even erectile dysfunction.

NO is produced in the sinuses, the largest being the maxillary sinuses either side of the nose. They are closed chambers except for a small soft-tissue opening called the ossium which is open the olfactory airways.

There is no right or wrong way to breathe – the autonomous brain function sees to it that you get adequate oxygen into your system. However, there are ways to breathe to get maximum NO into your system. Here are 7 pointers to help get this amazing gas into your bloodstream.

1. BREATHE IN FAST THROUGH YOUR NOSE.

Nose hair and constricted nose ducting ensure there is a negative pressure in the airways. This partial vacuum causes the sinuses to deliver a small amount of NO-laden air into your inhaled breath. The harder you breathe in the more NO the sinuses will deliver.

2. BLOCK ONE NOSTRIL AND BREATHE IN.

Blocking one nostril and in turn the other nostril will increase the partial vacuum to cause NO-laden air to be injected into your inhaled breath.

3. BLOCK BOTH NOSTRILS AND TRY TO BREATHE IN.

Close both nostrils and try to inhale. This creates the greatest amount of vacuum in your respiratory system prohibiting NO-laden air to be sucked from the sinuses. Of course you can only do this for a short time before resuming normal breathing.

4. BREATHE OUT SLOWLY THROUGH YOUR MOUTH.

NO needs time to be absorbed into your bloodstream. Accordingly it is good to hold your breath for as long as it is convenient. Alternatively exhale slowly to allow the lungs time to absorb the NO.

5. HUM OR SING

Lundberg et al showed in 2003 that humming increases exhaled NO by 700%. Other researcher found an even greater increase in exhaled NO during humming. Problem is that it is difficult to inhale while humming. Thus the sequence suggested is to hum for 3 seconds then immediately inhale ..

6. PRETEND TO SNORE

To overcome the problem of simultaneously humming and inhaling, it is suggested to pretend to snore, making the sound as if you were snoring. The snoring sound frequencies are in the range of the maxillary sinuses natural frequencies approximately 110 to 350 Hz. Knowing the maxillary sinuses to resonate will pulse NO-laden air into the inhaled breath volume. Because snoring is an inhaling manoeuvre the NO will reach the lungs in greater volume.

7. VALSALVA MANOEUVRE

During a descent procedure in an aeroplane headaches are often avoided by use of the Valsalva manoeuvre. This manoeuvre involves closing both nostrils while attempting to exhale until the ear drums 'pop'. This has the effect of pressurizing the sinuses which upon consequent inhalation release the pressure and inject NO-laden air into the olfactory airways.

FAQ's

A. NO in the sinuses is a finite resource and can be depleted. How can it be renovated? Eat plenty of food rich in Nitrates eg Beetroot, Fenugreek, etc and give your body time to convert the Nitrates into NO.

B. Why not breathe in NO gas like they do for babies with pulmonary hypertension? The dosage of NO in a medical setting is carefully controlled. Exposure of animals to NO has caused drowsiness, unconsciousness and death.

C. Why not sit in a high traffic area and breathe in the NO produced by cars? Motor vehicle exhaust gases do contain NO. However, exhaust gases are a toxic cocktail of other gases such as Carbon Monoxide. The risk of poisoning far outweighs any benefits to be gained.

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Cardio Fitness for the Aged Person

One needs to understand the pressure put on the heart and lungs by overweight and lack of exercise. Both these are pertinent to people who are over 70 years because many tend to sit back, eat more, and indulge themselves in table games or like me, on the computer. Hours of sitting is extremely unhealthy and one day a voice inside me told me to join a gym. This was completely unexpected and obeying that voice was the best thing.

That voice inside is well-known to me because of memory of reincarnation and link to the Universal Spirit, the real God. It has given me a job to do which is the reason I spend long hours at the computer. Over the last 30 years or so exercise involved only garden maintenance and walks, away from house work.

Now the command was received and a local gym for women only received me with open arms. Aside from a fortnightly fee of $ 38, well affordable on a pension, there are PT classes that include one for healthy heart. It is held twice a week and is basically very enjoyable.

The exercises are simple and over the course of 45 minutes involve little weights, steps, and ball movements, such as throwing and catching. Sometimes there is also some square dancing type movements that help with balance. Stretching and flexing of muscles has now become a daily routine with me.

On the other days the gym provides all forms of equipment for those who want to work-out. For me the bike is my favorite although many use the walking and rowing machines. Other equipment allows stretching of muscles in the neck, back, and legs, which I also find useful.

Building up muscles that have disappeared over the years ofactivity is one of my achievements and being able to get up from the ground when I fall over is another. Since starting at this place my balance has improved to the point where there have been no falls at home whereas before I would trip and fall over anything in my path.

It is something for older people to consider. Do not sit around and wait for death to catch up with you but enjoy yourself doing physical training and show the world what you are made of. The other benefit for me has been the great friends made while exercising – a real bonus.

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Determining Exercise Intensity

If you are new to exercise and are looking to begin a new workout program, you may be wondering what intensity level is appropriate for your goals and your fitness level. Many people are not sure what intensity levels are defined by and avoid exercises labeled as vital intensity due to the fear of injury or lack of ability. As a personal trainer and exercise physiologist, it is my job to help explain these terms and concepts in a more understandable way. In this article, I will break down, light, moderate, and vigor intensity, so that you, as a physically activity individual, are more educated and comfortable with what it is you are doing in your day to day exercises. It is recommended that a combination of moderate and vigorous exercise be done by most healthy adults, while light to moderate exercises, be performed by deconditioned persons. Intensity is individually based, meaning your intensity level is based on your physical abilities and not generalized by the abilities of others. Ideally, you would want a professional in the field to determine your intensity levels based on a guided fitness test, but I will provide you with information that will allow you to get an estimate without such resources. To do so we will use what is known as the target HR reserve method. This method begins with the HR reserve, which is defined as the difference in your resting heart rate and your maximum HR. Your HR reserve is then multiplied by the appropriate intensity percentage you are targeting, then your resting HR is added back to get your target HR reserve. Below I have demonstrated the method for moderate intensity exercise for myself.

1) To find your estimated HR max, subtract your age from 220.

220-22 = 198 bpm. My estimated HR max is 198 beats per minute.

2) To find your resting heart rate, use a radial pulse or HR monitor. My resting HR is 60 beats per minute. I will now subtract my resting HR from my estimated heart rate max to determine my heart rate reserve.

198 – 60 = 138 beats per minute.

3) Now I must use the heart rate reserve (HRR) and multiply it by the percentage equivalent to the intensity you are aiming to reach.

a. Light Intensity <50% HRR

b. Moderate Intensity 50-70% HRR

c. Vigorous Intensity 70% -85% HRR

In this case, I would like to exercise at moderate intensity. Therefore, I will multiply my HRR by 50% to get my lowest HR value and then by 70% to get my highest value to remain within that range for moderate intensity.

138 beats per minute X.50 = 69 beats per minute.

138 beats per minute X.70 = 96.6 beats per minute.

4) The last step in this process to get your final range of target HR reserve is to add your resting HR back to the HRR percentage. This allows the equation to consider your cardio endurance level at rest and adjustments accordingly. Below, I have demonstrated how to do so and have found my target HRR range for moderate intensity exercise.

69 beats per minute + 60 beats per minute = 129 beats per minute

96.6 beats per minute + 60 beats per minute = 156.6 beats per minute.

Target HR Range for Moderate Intensity = 129 bpm – 156.6 bpm.

Benefits of Light Intensity Exercise

Light intensity exercise is very beneficial to older adults. It allows them to remain physically active when there may be physical limitations or health concerns preventing moderate or vicious activity. Light intensity is considered anything below 50% of the target heart rate reserve and provides many health benefits, especially to deconditioned persons. An Oregon State University study, published in the American Journal of Health Promotion, showed a significant increase in health for older persons, who participated in light physical activity such as walking. These individuals were less likely to develop chronic illness and had lower body mass index measurements.

Benefits of Moderate Intensity Exercise

Moderate intensity exercise is the most beneficial form of exercise. It yields an intense amount of health benefits ranging from lower blood pressure, improved cholesterol, weight management, cancer prevention, and much more. Moderate intensity is recommended for all adults without restricted by a doctor. Moderate intensity is anything between 50% -70% of the target HR reserve and is attainable by doing many activities, such as brisk walking, leisurely cycling, aqua aerobics, and dancing. There is a wide range of ways in which you can be physically active and yield the benefits of moderate intensity, but it begins with you taking that first step.

Benefits of Vigorous Intensity Exercise

Vigorous-intensity exercise is recommended for adults who are habitually active and with at least an average physical fitness level. Vigorous intensity is not power lifting or sprinting at Olympic pace. Activities of vigorous intensity include jogging, rowing, elliptical, fast dancing, and aerobics. The target HR reserve percentage is anything between 70% -85%. It is recommended that if you have a history of health-related issues or of middle age you get clearance from your doctor before performing vital activity. Vigorous intensity has similar benefits as moderate intensity but also comes with an increase in injury risk. It is recommended that a combination of both moderate and vigilant intensity be attained by the average adult to achieve maximum benefits from exercise.

What Now?

In conclusion, it should be known that intensity levels are of importance but they are not as intimidating as they sound. It is recommended by ACSM that a healthy adult get 30 – 60 minutes of moderate exercise or 20 – 60 minutes of vigorous exercise, or a combination of both, each day for 33 to 5 days per week. It is also recommended that if you only participate in moderate intensity, you do this 5 days days a week and if you only participate in vigilance intensity, 3 days days a week. Ask your doctor if you have any concerns about your current fitness level and your ability to perform vital intensity exercise. I hope you can take when was mentioned above and use it as a resource on your journey for optimum wellness.

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How Do Cardio Exercises Improve the Quality and Quantity of Life?

1. Aerobic exercises lower blood pressure immediately. With regular exercise, hypertensive individuals can periodically reduce the amount of heart medication they have to take on a daily basis.

People with high blood pressure and other heart diseases can also get benefit from regular exercise. It is conceivable to reverse the progress of heart disease if an individual is willing to change his diet and engage in a more active lifestyle.

2. According to a recent study in the US, aerobic exercises can reduce the induction of negative emotional responses in males, such as anxiety and most especially anger. That can lead to better heart health as well, as anger has been known to increase blood pressure, which predisposes a person to MI or heart attacks.

3. Aerobic exercises warm up the body. During a rigid physical activity, the body's core body temperature increases. When a person stops exercising, the body cools down. This cooling mechanism allows a person's muscles to become loose and relaxed.

4. Aerobic exercises can help slow down the progress of Alzheimer's disease. Speaking no prescription Propecia a person with Alzheimer's disease experiences reduced motor capacity in time, as the disease progressively affects a person's neurological capacity.

Studies performed as early as the late nineties point to the fact that an active lifestyle can help slow down, prevent or even reverse this component of Alzheimer's disease. The exercise does not have to be rigorous – even walking ten to fifteen minutes a day is already a good way to slow down brain degeneration in Alzheimer patients.

5. Regular aerobic exercises promote good posture. Good posture is a very important factor for seniors because post also affects a person's ability to breathe.

6. Exercise has also been linked to deeper, better sleep. So if you have problems falling asleep or staying in a deep sleep at night, exercising late in the day might be the solution you have been looking.

If however, exercising energizes you to the point that you are unable to sleep immediately, then you may want to schedule your regular fitness routine early in the day. So, your body will have enough time to cool down before bedtime.

Cardiovascular exercises increase aerobic fitness. As we know aerobic fitness compromise two functions, deliver proper oxygen to muscles efficiently and waste products (carbon dioxide and metabolic waste products) expelled out.

Cardio workouts burn fat in the real sense. But depends on the type and training that can burn up to 1000 calories per hour. Starving off idea can not achieve proper results because body belong to calories in and calories out phenomena and, if you do not give fuel to your body then how can u expect positive results from your body. So, if you want to reduce your body fat sensibly then you must listen to your body and provide a right amount of nutrients.

7. Studies show that if you spend 1 hour aerobically it will increase 2 hours of your life span that is probably one of the healthiest deal. Therefore, aerobic fitness improves the quality and quantity of your life.

8. 15 to 30 minutes daily aerobic exercise dramatically reduce the moderate level of stress and also enhancements your available energy level.

Cardiovascular Training Helps to Prevent Diseases

  1. Men and women those involve in aerobic fitness may have limited chance to get colon cancer.
  2. Aerobic training decrees the risk of heart disease.
  3. It slows the aging process.
  4. It improvements good (HDL) level.
  5. It improves the quality of sleep. Less sleep can make you stress or mentally and physically ill.
  6. Individuals who perform cardio exercises become good with mental sharpness.

When you do cardio exercises or aerobic training there are a few things that you must consider for maximum productive results.

  1. Oxygen Deficit
  2. Steady State
  3. Oxygen Debt
  4. Aerobic Power
  5. Aerobic Training Threshold
  6. Aerobic Training Zone
  7. Aerobic Over-training
  8. Exercise Intensity
  9. Exercise Duration
  10. Exercise Frequency

Misconception about Cardio Exercises

The majority of people do not like aerobic exercises because they fear that their muscle size will reduce if they engage themselves in these exercises such as treadmill, jumping, bike, etc. In fact, It is good to do cardiovascular training for increasing overall stagnation and resting heart rate of the body and it is also important to burn more calories and reduce fat from your body.

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Living Healthy by Doing 5 Shortcuts to Aerobic Exercise Like a Pro

Staying fit and healthy is every individual's preference. To attain this objective they go to the gym, spend time there doing aerobics. Aerobics is considered one of the most effective ways to get rid of that extra fat that you have, tone the body and keep it in shape. The 5 abbreviations to aerobic exercise like a pro includes endurance sprints, stadium stairs, and sled drag. Doing these regularly tones your body and gives the chiselled physique that you prefer.

When you do aerobic exercises then there are two types of workout that you need to focus. One is the cardio workout, and the other is the strength workout. The cardio workout targets your cardio vascular system, it helps in proper blood circulation in the body, and increased blood circulation leads to the improvement of the muscular tissue thatby enhancing a person's physique.

Types of cardio workout

Endurance Sprints: – In such sprints, you need to do two 150 meter sprints with a gap of 30 seconds between each run. You need to complete the run within 20 seconds. This needs to be followed by three minutes of rest.

Another type of sprint is considered to be a healthy workout is when you do three 200 metre run with a gap of 30 seconds between each run. You need to complete each run within 30 seconds. After that take rest for three minutes.

Yet another sprint comes under the class of endurance sprint is when you do a 300 meter sprint and that too within 50 seconds. This needs to be followed by 5 minutes of rest.

Stadium stairs: – In this type of cardio workout, you need to sprint up stairs followed by walking downstairs. This needs to be repeated as many as 10 times and there should be a 10 second gap between each repetition. Post completion of the 5 abbreviations to aerobic exercise like a pro, you need to take rest for about 5 minutes.

Sled drag: In this type of workout, you need to load a sled with about 90 pounds of weight. Then, you need to do sprinting for roughly 30 yards. You have to make 8 such repetitions and between them you need to take rest for about 30 seconds.

Various strength work outs
• Power cleans
• Bench press
• Dead lifts
• Squats
• DB rows
• DB overhead press
• Burpees
• Pull ups
• Crunches
• Core plank
• Plate twists

The benefits of aerobic exercise

1. Doing 5 abbrevations to aerobic exercise like a pro on a regular basis is good for your health. Such practice enhances your endurance and stamina. Initially, it may appear that you suffer from muscle aches, exhaustion, but once you make exercise a habit, you feel good about it.

2. Doing exercise on a regular basis results in stress reduction. Such shortcuts to aerobic exercise increases certain hormone levels in the blood, sustaining good health.

3. If you engage in regular exercise then the chances of occurrence of heart disease is greatly reduced.

4. It makes your immune system strong thereby boosting your resistance to illness and stress.

5. It strengthens the joints and bones. The chances of occurring bone diseases like osteoporosis is greatly reduced if you indulge in regular exercise.

6. It also helps to decrease a person's appetite. You will not feel hungry quickly if you practice aerobics.

7. Such practice on a regular basis burns calories. This contributes to weight loss and enables controlling of weight.

8. Aerobics and its shortcuts make your lungs and heart strong. This enables the entire body to function properly. It also helps to increase longevity of human life.

9. An interesting fact about aerobics is that it reduces the risk for breast cancer among women. Researches reveal that women engaged in regular exercise have a threshold less chances of developing breast cancer.

10. Aerobics reduces your blood pressure.

If you do exercises on a regular basis and take a balanced diet then you can make yourself feel good. Most people of the developed world do aerobics in order to reduce fat, burn extra calories, and make their physique attractive. The 5 short cuts to aerobic exercise like a pro increase their life span. They lead a healthy life. There are many places where you can take aerobic lessons. After taking lessons, you can practice them at your own place.

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Regular Sessions in Cardiovascular Exercises

Regular sessions in the cardiovascular area improve the health of your heart and lungs. It also helps your heart and lungs to function properly; therefore it is called as “cardio.”

Cardiovascular exercise promotes loss of body fat. Reducing the level of appetite in many individuals is useful. For people with diabetes who have well-controlled blood sugar levels in their veins, cardiovascular exercise is good for them. There are numerous of cardiovascular exercises that you can include in your daily schedule. Examples of the most well-liked cardiovascular training include Running, Biking, Cycling, Skipping, Aerobics, Walking, Jogging, Kickboxing, Swimming, and Team Sports.

Simple tips on cardiovascular exercise:

1. Decide Your Objectives: Why would you like to fuse cardiovascular exercise into your schedule? Are you looking for endurance? Want to run around with your kids without getting winded? Do you want to lose body fat and show off those muscles? Are you interested in cardiovascular fitness for health reasons? For heart health and to get lean, you do not need steady state cardio! However, if endurance is your goal, then you will want to incorporate some of this into your week.

2. Pick Something You Enjoy: Explore your options for cardiovascular activities. Whether you prefer to be in a gym, at home or out-of-doors, there are plenty of choices for cardiovascular training. I enjoy being outside. What do you enjoy? Jumping rope? Sprints? Biking? Rowing? Elliptical? You will probably adhere to your workouts if you enjoy them.

3. Use Interval Training: Incorporate interviews into your training by alternating between low and high radiance through your workout. For example, you might sprint for 1 minute followed by a moment of walking. Do this five times each for a total of 10 minutes of interval training. Beginners alternate between striking and at a moderate pace. Add a 5-minute warm-up and 5 minutes cool down to complete your cardiovascular workout in 20 minutes with better results than your hour of steady state cardio!

4. Record Your Workouts: Keep track of your workouts so you can see what you accomplished. Use a notebook or create a file on your computer or phone. Tracking your progress is an essential step in achieving success.

5. Strength Training: Always do your cardiovascular workout following your strength work. It maximizes fat burn. For best results, incorporate full body circuit work as part of your strength training. Limiting rest between sets and moving quickly from exercise to exercise increases your heart rate as you build muscle. Combine strength training, cardiovascular work, and nutrition for optimal health.

6. Healthy Eating: Nutrition is the final component in achieving your fitness goals and the most important. Not only does food provide us with valuable nutrients and the fuel we need to survive, but the way we eat is also 90% of reaching our body composition goals. Use common sense when making food choices. Eat as cleanly as possible choosing from whole foods; ie whole grains, lean meats, poultry and fish, nuts, nut butter, and organic oils, as well as organic fruits and vegetables. Keep a food diary so you can see what is working and where you have to change your food intake to meet your objectives.

Benefits of cardiovascular exercise are:

There are numerous recommendations on health benefits of cardiovascular exercise. In addition to improving the health of your heart, regular cardiovascular exercise can help reduce saturated fats, pulmonary function and improve the development of bones and muscles. It also contributes to solving the problem of depression.

It is necessary to adequately plan for cardiovascular exercise so that all muscles and body functions can receive the benefits of intensive training. Plan your schedule for at least 30 to 60 minutes every day. Regular exercise will make your cardiovascular system stronger.

Cardio helps to improve the level of endorphins in the body. These chemicals make us feel good, energetic and lively. Even just twenty minutes of training can lead to an increase in long-term mood. Thus, it is possible to see that people choose to exercise early in the morning. Cardiovascular Exercise releases endorphins in the brain that can give you a natural stimulant, also known as high “corridor” “Cardio also helps with depression and stress decreases while increasing self-esteem.

The positive relationship between cardio and mood can improve sleep, although it is more than that. Cardiovascular exercise, especially in the afternoon or early evening makes body temperature to rises above normal. Over the next hour, before sleeping, body temperature declines slowly. Keep in mind, however; that cardiovascular exercise stimulates the muscles, brain, and heart, and it can prevent sleep if too close to bedtime can.

The best cardio workout

The best cardio workout has to be one that forces your heart into a workout. Yes, the heart is a muscle, and it needs to be worked out. Aside from the function of training your heart to maintain health, the best cardiovascular workout should help you burn calories, which is needed to lose weight and burn fat. More accurately, it helps you burn off that excess fat that is not only clogging your veins and decreasing your health but also covering and hiding all the precious muscles you have worked and built.

So the best cardio workout has to include a proper diet. Not dieting but rather healthy eating. Working out with the right intensity and watching your meals. Avoiding fats and sugary food, eating small and consistent meals.

Cardiovascular workouts do not have to be long and tedious. They should be short and exciting as you add interval training and circuit work into your program.

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Three Benefits of High Intensity Interval Training

If you are looking for a new workout regimen, or are just looking for some new challenges, high intensity interval training (HIIT) might be for you. It's an interval style training featuring quick, intense bursts, followed by short recovery periods. You give it your all during the short bursts, take a quick rest, and then repeat the cycle. Do not be fooled by the short nature of the interviews, if you do it right, these short bursts will leave you sucking wind. This training technique that has done a lot of attention in recent years, and for good reason. Here are three great benefits of HIIT workouts.

More efficient

First and foremost, high intensity interval training is much more efficient than a typical workout routine. This holds especially true for people who have limited time to workout. 20-30 minutes is a sufficient amount of time for a HIIT workout. Even though you may not be spending as much time in the gym, the intense bursts will make up for it compared to steady state workout, such as a long run.

Better cardiovascular fitness

Subjecting yourself to high intensity interval training works wonders for your metabolism because your body burns calories during the workout and for hours afterwards. This leads to more fat loss if you are trying to lose weight or if you are justing toning up. Additionally, high intensity interval training is great for your cardiovascular health as you are cycling between your peak heart rate and then back down to a normal heart rate. Over time, your cardio system will become much more efficient at lowering your heart rate immediately following an intense burst. You'll start to notice yourself being in better shape to handle the HIIT workouts, and your cardio will be in better shape too. This leads to improving your endurance as an athlete. If you are training for a marathon, mixing in HIIT workouts with your regular training will help you build your endurance faster.

It grows with you

This is often overlooked, but high intensity interval training grows with you. Most other workout regimens cause the participant to plateau once they've reached a certain level. This is seen by people who train the same way over and over again – their bodies have adapted to that level of workout, and it is not challenging enough for them to see great improvements. This is not the case with HIIT, as it grows with you. You're all in for the intense bursts. 100%. Maximum effort. As your endurance and athletic abilities increase, what once was 100% for you may now be only 70%. As you improve, so does your peak. This means that you'll break through plateaus and get in better shape fast, and improve faster, compared to standard workouts.

HIIT offers many advantages compared with normal workout regimens. They are very time efficient, greatly improve your cardiovascular health, and allow you to achieve new levels of fitness due to its inherent nature of growing with you. Now that you know a little more about the benefits of high intensity interval training, it's time to get out and the start bursting!

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Home Fitness DVDs Are Valuable Exercise Tools

Since the days Jane Fonda and her group of leotard-sporting, leg-warmer-wearing exercisers on VHS-that's Video Home System for those of you under the age 25-exercisers have loved the convenience of working out at home. VHS has now long gone the way of the dinosaur, but home fitness fanaticism is still alive and well. Home fitness DVDs are a viable option for those who do not have a gym membership. Thanks to a plethora of home DVDs, tightening up your trouble spots has never been easier.

Availability

The average insomniac can most likely rattle off the names of the popular home fitness DVD programs seen cluttering the airwaves in late-night infomercials. These programs make claims of 60 to 90-day body transformations if you follow them diligently. But for those not so easily sucked into the vortex of late-night infomercials you have the option of purchasing from the local department store or through online DVD companies. The bonus of purchasing online is the customer reviews telling you whether or not a DVD is worth your money.

Time and Effort

The massive buzz surrounding home fitness program-craze has produced its share of bandwagon jumpers. But before you ditch your gym membership you should know that home fitness DVDs require the same effort and consistency as going to the gym; you can not get results if you do not do the workouts. As with any exercise plan you have to be committed to pushing the “Play” button on your DVD player with consistency. Of course no workout program can outdo a bad diet no matter how diligent you are, so make sure you consider your eating habits too.

Pros of Fitness DVDs

Since fitness DVDs come pre-programmed with the exercises there is no guesswork involved. This is beneficial to individuals who do not have experience with creating workout plans. These workout programs are mostly led by energetic fitness experts who guide and encourage you to workout with intensity and “feel the burn”. Exercisers can feel confident that these programs were designed to give them great results if they put the consistency and effort.

The stale idea that getting into shape requires a gym membership is a gross misconception for some people. Exercise may be beneficial no matter where you do it. Your body does not care whether you are at home or in a gym surrounded by a bunch of people. Working out at home can be just as effective as working out at the gym- and without the collective smell of other people's sweat around you.

If you like variety there are home workouts available for people from all walks of life. For seniors, expectant moms, children, fitness buffs – whatever your fitness goals are, there are home workouts out there to suit your tastes.

Cons of Fitness DVDs

One caveat that comes with this method of working out is the boredom factor. Popping the same old DVD in everyday may offer you convenience now but overtime may cause your body to plateau . If you are no longer seeing results and feel like the workout is too easy it's definitely time to switch it up. So if you are inclined to go the home workout route, make sure you vary your collection of DVDs and change it up every six weeks or so to keep things fresh.

Safety Concerns

If you have existing illnesses that would pose a safety hazard to you working out at home alone, fitness DVDs may not be the best option for you. Working out at a gym in the presence of fitness professionals is advised.

The information contained in this article is for educational purposes only and should not be used for diagnosis or to treat treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.

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Can’t You Make Regular Exercise Compulsory In Your Daily Life?

An active aerobic exercise program exemplifies more hectic work for the heart and lungs as you work out like during dance moves. The anaerobic indicates the compulsion for the heart and lungs to work harder like in bodybuilding. The aerobic idea of ​​being a living entity in the presence of oxygen is a heartening sensation indeed and should provide the motivation to strive for better health and a positive lifestyle. The awe associated with extreme achievements like body building is the work of champions but the great majority of common folks would read swallow the bitter pill of aerobics.

Many forms of aerobic exercise like walking require nothing more than a pair of appropriate shoes by way of investment but the returns are certainly very positive in terms of better health, burning calories and keeping the heart and lungs working hard. You end the exercise with a rush of happy feelings and a lot has happened with the regular practice. Aging has been kept at bay and longevity achieved. Better oxygen supply reaches the remote corners of the body. Metabolism has increased with the muscles being activated. The feeling of fullness is because of the additional oxygen. Immunity from several kinds of health problems like cold infections too is avoided by such a regular activity. The body warms up in colder climates. Stress relief is a cruel benefit especially in a world where tensions are responsible for too many mind and body problems.

Jogging and walking, cycling and swimming and martial arts too would be included in such a low-intensity aerobic exercise. You do not really need the heavier stuff unless you nursed aspirations of becoming a weightlifter or bodybuilder and few suffer such dreams.

Considering all the advantages, why should the corporate employees not undertake such simple exercise on a regular basis, perhaps jointly within neighborhoods? Many intensive organizations do have their dedicated colonies of staff quarters. It would be comparatively easy there to organize such aerobic groups for sustained vital exercise as a company health club under a manager and treasurer. Occasional picnics or jaunts with families with packed lunch would promote community feeling and the kids would enjoy the spirit too.

What other medical benefits could you derive from aerobic exercise?

• Cardiovascular function improvements
• Blood triglyceride increase
• Good HDL in the blood improvements
• Heart rate and blood pressure are lowered
• Lactic acid that causes muscle burning is reduced
Glucose burning reduces diabetes risks
• Depression is controlled, sleep is helped
• Weight loss is appropriately achieved

Maybe the elderly have reasons to be lethargic because age usually indicates the rise of disease but even the youth and middle aged nowdays lacks the motivation to exercise. The electronic media of the internet added to the sensations of the age-old television have added to the sofa and bed habit. Instead of reading books like the older generation did, the new youth manipulates tablets and smartphones in search of salvation.

A regular hour of exercise diligently done thrice a week would maintain the body, mind, and soul as fresh as a child. A world of health advantages would follow but we take things for granted and would rather not burn those calories if we can idle around and experience electronic wonders. Lifestyles are changing with the earlier woodcutting, agriculture and firewood collection in the village areas that still continues in remoteness. We need some of those rough and tough measures to fulfill a vital health to see us through the dark days.

Since you have a sea of ​​choices of aerobic exercise, get down to it! Keep the options open so that the group enjoys the flexibility. Imposing anything has its negative consequences when passions would fade after a few weeks. A survey would soon reveal what exercise finds favor with the group. A sportsperson or physical trainer would help in setting the mood and arouse interest.

Along the small budget that would oil the wheels of the aerobic exercise train, the venue is so very important. Many plans fail due to the absence of an ideal location. The company headquarters along with the garden or lawn could be a great combination of the indoor and outdoor activities with groups formed for regular exercise on intended weekdays at specific time slots.

Are you ready to start the regimen maybe thrice a week for 30 minutes? It would be a good idea to consult with the family doctor unless you are in the pink of youth with bursting energy. It is possible that some issues may arise that had better be discussed beforehand. Especially the middle aged if they suffer from tobacco and alcohol habits may need to take it easy. Obesity could present problems too and those who had been inactive for too long may have some adjustment problems.

In any case, slow and steady like the tortoise wins the race and every session should start with warming up for a few minutes. The exercise period should start small too and gradually increase over weeks to 20 or 30 minutes. Wear appropriate clothes and shoes and observer periods of rest before and after the exercise, ending with stretching to avoid injury.

If the group opted for cycling, skiing or swimming, you have a host of problems to consider by way of location and facilities. Cycling and skiing would require equipment. Swimming needs no equipment but the swimming pool needs to be real unless the nearby river serves the purpose but that could turn out to be dangerous too.

Try to include an element of fun and adventure to keep the group occupied and enable the aerobic exercise message to reach the families, the neighbors and social networks too. A website dealing with the activities could very well ignite greater interest where you display photographs and write accounts of the different programs. When media is combined with the activities, it is bound to succeed.

Those who consider walking too ordinary would be guided to trek in the hills or forest with cameras, nature and wildlife for company. Spend a night camping out under the stars or hire a homestay over the weekend. You would come back with batteries recharged and spiritually energized for attacking the world of work once again in right earnest.

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Guide to Cardio Exercises – The Outdoor Workout

The human body is a complex system that is composed of organs, limbs, muscles, blood, hormones and nails among others. In order for the body to function, you need to eat and breathe. Oxygen helps to oxygenate the blood while food nourishes the muscles and body cells allowing the body to grow and develop.

The heart and the lungs are vital organs as they are at the center of the above activities that is pumping of oxygenated and de-oxygenated blood to and from the body as well as breathing in and out of clean and used air.

Today, thanks to smart devices like smartphones, laptops and tablets, people are spending way too much time with them. It's not a surprise to find people sleeping with these devices next to them so that they do not miss that post, tweet or WhatsApp message from a friend or loved one.

Leading a sedentary lifestyle has a negative impact on the body. To improve one's cardiovascular health, you need to engage in cardio exercises.

Swimming

For many people, a swimming pool is just a place where you can throw a party and invite a few friends. For others, it's a place to sleep on the deck chair and let the skin absorb the rays of the sun as you sip your favorite drink.

Swimming is a great workout as it engages different limbs and muscles when moving through the water. For example, when you breast stroke, you need to make movements with your arms, neck and legs. This exercise helps to make the heart to pump blood faster while the lungs take in clean air and expel used air.

Next time you have an opportunity of standing by a pool; do not look at it as a massive pond but as a gateway to better health.

Walking

The best thing about walking is that you can turn it into a fun activity. You do not have to walk in the park or around the neighborhood when you need to exercise. The hills and woods in the countryside are perfect places to hike. When you walk, different joints like the knees, the elbows and shoulders get to move which improves lubrication.

For the muscles around the legs, thighs, arms and back, they will not only receive nourishment from oxygenated blood but they will receive the much needed exercise too. You will be able to exercise your legs and the whole body as well as experience nature at its best.

Running

When you run, you engage your heart and your lungs just like swimming and cycling do. The lungs will take in oxygen and dispel used air quickly. This is done to supply the heart with oxygenated blood as the body cells are burning energy at a high rate. Running is a cardio exercise for the outdoors and the best thing about it is that you can push your body to the highest limits. For instance, you can start jogging one mile in a day and within no time; you will have the ability of participating in a marathon.

Cycling

When you cycle, you help to jump start metabolism allowing your body to burn calories which in turn powers the cells in the muscles. Cycling allows you to engage your legs, your back, your elbows, your arms and your wrists. Your heart and lungs will benefit from the oxygen as well as the energy produced which helps to power the organs.

Final Thoughts

What you need to remember is that even though cardio exercises help to improve your heart and lungs, you need to take a rest. You can work out from Monday to Friday but set Saturday and Sunday for resting.

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What Is the Best Cardio For Weight Loss?

While cardio plays an important role in weight loss, this should be combined with proper diet if the long-term benefits are still to be achieved and maintained. In fact the right diet is a key factor while trying to cut weight and improve your overall health. However, when it is combined with the right cardio exercises for weight loss as well as weight training programs, the combination will bear more fruits. So what is the best cardio for weight loss?

This will depend on your physical capabilities, personal preferences and limitations. If you are the type that loves jogging, you should go for a job. If walking is your thing, then you should walk. Whether it is playing basketball or a combination of different activities, you will need to choose an activity that is suited to your need. The key thing here is to ensure that you select an activity that you enjoy daily and ensure that you are consistent with it. You can expect to lose around 1 or 2 pounds every week. If you stick with this number in the long-term, you will definitively see success. Here are some other cardio activities that are worth considering.

Speed ​​walking

This could be through indoor track, treadmill or even outside. One research concluded that overweight women who engaged in speed-interval walking workouts that lasted for 45 minutes for each session combined with weight training toning workouts for 4 times in a week were able to lose 23 pounds within a period of 16 weeks. You can walk in the evening and explore the new areas in your neighborhood so as to keep the walk interesting and fun.

Jogging

This is an exercise that we all understand. All you will need to do is to jog at your desired speed. Also ensure that you have the right footwear so that you do not get blisters.

Stationary bike

This is a key exercise for toning the legs on top of burning calories. As you exercise on a stationary bike, it is important to ensure that the machine has been set in enough resistance. This will help you to avoid peddling yourself off from the bike and if necessary, you can sprint.

Elliptical machine

You can start by setting the machine in a comfortable level and ensure that you continue in your own pace to ensure that you workout hard enough in a way that enables you to burn the right calories. Engaging in some short high intensity intervals for a period of 30 to 60 seconds will work very well and the exercise will enable you to sweat much. Ensure that you have 3 to 5 minutes of cooling down.

Basketball

You can choose to shoot baskets on your own or you engage in a game with friends. Ensure that you remain consistently on the move, running to the court ends while using both baskets. For the best cardio to lose weight, contact Muscle Prodigy.

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Your Guide for an Aerobics Workout

Aerobics is an intestinal workout which gives you massive results, but only if you do it patiantly and regularly. It's really important to dedicate your time and energy positively to achieve the desired results when you start with such a workout regime. So, before starting with it, you need to remember a few important things which will help you during these sessions.

1. Precautionary measures

If you have any chronic medical conditions (such as diabetes, high blood pressure, or arthritis) or any other risk factors (such as smoking or being overweight), and have not discussed exercising with your doctor, you should do so before starting out on your aerobics workout regime. Exercise is often an important part of the treatment for such conditions, but you may have some limitations or special needs that your doctor can inform you about. You may get hurt while doing some difficult steps during your aerobics workout, so it is necessary to discuss it with your doctor.

2. Must-Haves

Wear shoes that fit well and are capable of providing the right kind of support for your aerobics activity and comfort for your body type. Wear appropriate clothes for exercising. Make sure you always carry a Water bottle and Towel during your workout. Fabrics that absorb sweat are recommended. Women should wear support sports bras. But no one should EVER wear rubber or plastic suits or belts-these prevent your body from dissipating heat properly and can lead to serious health risks from overheating and dehydration.

3. Know your limits

It is inevitable if you experience a little amount of discomfort during your aerobics exercise – this way you push your body's limits .. Expecting to have some sore muscles after a vicious workout is expected and you will feel the cramps for a day or two. But at the same time, you need to take care that if you are experiencing problems like pain or pressure in your chest or neck, shoulder or arm, or notice that your heart starts racing or beating irregularly during your aerobic exercise, it is best to immediately slow down. Allow your heart rate to drop gradually before stopping completely, since an abrupt stop can cause problems with blood circulation and sometimes, fainting. However, in cases of severe and sudden pain, stop immediately and seek help.

4. Enjoy your workout

After taking care of all the essentials and becoming aware of your body's limits, enjoy your workout to the fullest. Aerobics is a workout which is best enjoyed with great music. The workout always starts with simple stretching techniques; therefore, it is easy for anyone in the early stages to catch up with the steps. Initially, the steps are done with a set count, so it is effectively done if you follow your trainer's lead.

Do not waste a single second in pondering about how to go for an aerobics session, and start your workout right away.

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The Best Cardio for a Fat Free Life

Studies have shown that exercising for at least 30 minutes 5 days a week produces the most beneficial results. The thing is, that exercise can cover a huge range of activities provided that your heart rate is raised to a suitable level for your age and remains at that level for the majority of the exercise period.

So What Sort Of Cardio Exercise Should I Do?

This is the fun part – almost anything provided it is safe and follows the criteria for raising your heart rate. I like to mix it up, one day alternating fast walking with jogging in the park, another attending a folk dance class and so on. The simplest routine is one that is also highly effective – just going for a power walk, arms pumping at sufficient pace will provide a low impact route to stripping excess fat from your body. It's crucial to keep boredom at bay and to constantly push yourself just that little bit more. For these reasons, I advocate a class or new hobby that is both physical and fun. Some ideas include:

Tennis
Cycling
Soccer
Volleyball
Hiking
Dancing of all types
Boxing
Canoeing
Rowing
Skiing
Water-skiing
Wind-surfing
Surfing

The possibilities are literally endless and half the joy comes from mastering a new skill which, in turn, boosts your new found confidence. Ideally, you would split your exercise routine into four or five sessions with one or two devoted to your new hobby or sport per week. Create a fitness plan for 4 weeks of exercise in a journal. That's rough how long it takes for our bodies to truly absorb and begin to feel the benefit of healthy new habits.

Create a comments section to record your observations on how your exercise session went. It's here that you can really work on upping your motivation byraising yourself where necessary and by paying close attention to how you felt about your session.

Was it fun? Easier than last time? A little more than you expected? Note it all down and you'll start to see how you progress over the coming weeks. You can also create a space to suggest modifications for yourself or even just to write down which particular exercises really worked for you.

Remember, this is all about taking responsibility for your own body and the more you do this the stronger your motivation will be to do the right thing for yourself.

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Is Cardio Good, and Is HIIT Better?

The physiological benefits of aerobic – also known as endurance or cardio – training include improvements in tidal volume (quantity of air the lungs move), blood volume, and stroke volume (quantity of blood the heart moves per beat). It also increases the number of capillaries, and the number and size of mitochondria. All of these contribute to the body's ability to transport oxygen to the working muscle.

Recent research has shown that cardio – but not strength work or interval training – can make rodent brains bigger.

Okay, forget how much that last part sounds like the promise of a 1950 sci-fi film. Let's look at other research.

A long-term study followed 1583 middle-aged men and women with no personal history of either dementia or heart disease for two decades. Before-and-after tests done 20 years apart showed that the ones who had kept in shape tended to have larger brains, while the poorly conditioned participants had lost gray matter.

Holding on to gray matter advances cognitive decline and decreases the risk for dementia. No specific type of exercise was explored in that study, however.

And that's a perfect lead-in to the long-raging debt over Cardio and High-Intensity Interval Training (HIIT).

Fans Of HIIT Always Stack the Deck

Let me be clear: I have nothing against high-intensity intervals. I use them often in my own workouts and when teaching.

But something interesting occasions when staunch advocates of HIIT compare the relative benefits of HIIT with standard cardio.

They tend to cheat.

In the hands of the die-hard HIIT fan, the word “cardio” has become code for lame-o exercise at the lowest levels of intensity. It should come as no surprise that the benefits – if any – of such lame workouts would fall far short of the benefits of HIIT.

And no one challenges the criteria. So let's challenge them with just a few simple facts.

You Can Go Hard AND Long

It's not true that intense training must involve short intervals of, say, 20 to 60 seconds. If you train well aerobically and seriously enough to achieve the aerobic benefits covered above, you can maintain a high level of work for a pretty long time.

Elite marathon runners, for example, run faster than 5-minute-mile pace for 26.2 miles. Most people would find it difficult, if not impossible, to run a single 5-minute mile. It's a fast pace. Elite marathoners do it for a couple of hours.

As Matt Fitzgerald – well-known marathoner, trainer, and author of several books and articles – states, “well-trained endurance athletes really do not have to slow down much as they increase the duration of their efforts. reading magazines on elliptical trainers. ”

Can not We Combine Cardio With HIIT?

The training combination that appeals to me most fits a set of about 8 intents intervals into a long training of moderate or moderately high intensity.

It's not just my personal preference, though. There's evolutionary evidence that this way of training is precisely what we were always meant to do.

In his book Born To Run, Christopher McDougall reveals the blend of morphology, paleontology, anthropology, physics, and math that led to understanding how humans became the greatest distance runners in the animal kingdom.

There's no way this article could do justice to McDougall's fascinating and detailed description of the emergence of homo sapiens over Neanderthals (they were parallel species), and the evolution of humans as supreme hunters hundreds of thousands of years before the creation of the tools we associate with hunting (spearheads, bows and arrows).

A few of the evolutionary changes include upright posture to allow deeper breathing and limit retention of sun heat; the ability to release body heat through sweat, rather than panting like other mammals until they must rest or die of hyperthermia; and the ability to accelerate once the pursued animal has been run to exhaustion.

Human “persistence hunting” was a combination of endurance running primarily, plus some short sprints. Humans evolved to run in conditions that no other animals can match, and it's easier for us.

Good At Endurance (For a Long Time)

Endurance athletes can typically continue into what's considered old age in other sports. In such activities as distance running, they can still out-perform teenagers or 20-year-olds until their mid-60s.

When workouts are always high-intensity, over-training, failure to recover fully, and a high incidence of injury are likely.

Burn-out after constant high-intensity work makes it feel like drudgery, instead of something to look forward to each day. Why not work out in a way that you'd enjoy long-term?

Endurance athletes of other types display similar results. Master's cyclists in their 50s and up often outperform younger cyclists.

So the choice is not really between short, intenet intervals and long, slow cardio with a magazine. The right kind of training combines both.

The cardio, of course, should be hard enough to cause a training effect, not help you catch up on your reading.

That perfect combination is effective, enjoyable, sustainable over the long haul, and entirely in sync with our evolutionary nature.

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