bookmark_borderAbout Anaerobic Exercise

Well, how’s this for answer: any kind. That’s right, anything that is high intensity over a short period of time will do. You could do some weight training or maybe sprinting while you take your daily jog or swim laps. Don’t let the idea of weight training scare you. You don’t need to go to the gym or buy expensive equipment if you want to try weight training. You can do a complete weight training circuit with only a couple of dumbbells right in your own home.

Circuits are especially effective to burning fat because they combine aspects of both strength and endurance training into one, highly targeted, set of exercises. This type of training is highly effective in making your muscles stronger and more fit, meaning you’ll be less susceptible to injury over the long run. Circuit training is generally not used when trying to build muscle mass, but remember you’re not necessarily trying to build a ton of muscle, just lose fat.

Always remember to give yourself a day of rest in between whatever anaerobic exercises you decide to do. It’s very important that you give your muscles time to rest, not doing so can result in injury. Also be sure that you sufficiently stretch before any kind of exercise. For some reason this is something that many people neglect, even though anyone who’s ever been in a PE class knows how important this is for avoiding injuries.

bookmark_borderAdvantage Of Cheap Exercise Ideas

It’s funny when I think about it, but I’m not really gung-ho about the “almighty gym pass membership” spiel. I don’t want to attend a fitness center four or five days a week. I would much rather find some cheap exercise equipment and go from there. Believe it or not this is an option. The thing I dislike about the local gym is all the sharing. I don’t have time to drive to a location, find a parking space, go workout, and then drive back home. Not to mention someone may be using the equipment you had planned to. Instead of doing all that work, I can simply step down into my basement or out into my garage for a cheap exercise routine.

When I say cheap, I mean I purchased the used equipment just once and now I have it for life. This route is incomparable to the gym membership deal. I don’t end up signing a lame contract or forking out monthly payments [http://healthcare-resource-guide.com/health/healthcare/important-guide-to-finding-affordable-health-insurance.html]. Get this; I own a used weight bench, a jump rope, two 35 pound dumbbells, two 40 pound dumbbells, and 300 pounds of plate weights with a bench press barbell. This is it. I accomplish so much with this cheap exercise equipment. I got it all for under 300 bucks. Plus it’s all good quality. Furthermore, I use the stair wells in my home for leg and cardio routines. If you have a staircase, then you’ve got a cheap exercise routine waiting to happen.

So much hard-earned money is wasted on over-priced equipment and gym memberships. You can avoid so much of this if you just think about it. Jumping jacks, push-ups, crunches, dips, running and more can all be accomplished for free. No one ever said you have to be rich to get in shape. Just resourceful. Take advantage of your cheap exercise ideas.

bookmark_borderEating Before and After Exercise

Whether you are going to be doing a cardio workout or a resistance workout, you should try to make it a point to eat a mix of carbohydrates and protein. What determines the percentage of carbohydrates and protein you should consume is whether you are doing cardio or resistance and the intensity level you will be working at.

The ideal time to eat your pre workout meal is 1 hour before you start. If you are working at a lower intensity level, keep this meal down to around 200 calories or so. If you are working at a higher intensity level, you may need this meal to be as high as 400 to 500 calories.

If you are doing a cardio session, you will need to eat a mix of around 2/3 carbohydrates and 1/3 protein. This will give you longer sustained energy from the extra carbs with enough protein to keep muscle from breaking down during your workout.

If you are doing a resistance session, you should eat a mix of around 1/3 carbohydrates and 2/3 protein. This will give you enough energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum during your workout. It has been shown that your body most effectively uses protein during exertion meaning that taking in more protein before resistance workouts aids in faster recovery as well.

Now, eating after a workout is just as important as the pre workout meal. Remember that when you exercise whether it is a cardio or a resistance session, you deplete energy in the form of glycogen. Our brain and central nervous system relies on glycogen as their main source of fuel so if we don’t replace it after exercise, our bodies will begin to break down muscle tissue into amino acids, then convert them into usable fuel for the brain and central nervous system.

Also, mostly during resistance workouts, you break down muscle tissue by creating micro tears. This means that right after a workout; your muscles go into a repair mode. Proteins are the key macronutrient for muscle repair and so you don’t want muscle breaking down further to create fuel in place of lost glycogen.

If you have just finished a cardio session, you will need to consume mostly carbohydrates, preferably ones with high fiber. Oatmeal, rice, whole wheat pasta, and most northern fruits are good sources. Try to consume around 30 to 50 grams of these carbohydrates after a cardio session. After cardio, it is OK to eat within 5 to 10 minutes of completion.

If you have just finished a resistance session, you will need a combination of carbohydrates and protein. Because unlike cardio workouts, with resistance workouts you are breaking down muscle tissue by creating micro tears. The protein is needed to build up and repair these tears so the muscle can increase in size and strength. The carbs not only replace the lost muscle glycogen, but also help the protein get into our muscle cells so it can synthesize into structural protein, or muscle itself.

Chicken or fish with a potato, egg whites with a piece of fruit, or a protein shake with fruit mixed in are good meals after resistance workouts but remember to keep the fiber low here. High fiber slows down digestion, meaning the protein will take longer to reach the muscle cells.

After resistance, it is recommended to wait 30 minutes before eating so as not to take blood away from your muscles too soon. The blood in your muscles helps with the repair process by removing metabolic waste products from them.

bookmark_borderBenefits of Little Exercise

Additionally, many studies suggest that people who have applied more efficient mechanisms for burning fat are able to stay slim & fit. Here are some tips to go along well with exercise & weight loss:

  • Brisk workouts are not sure shot methods to burn great numbers of calories immediately. Slow and gradual exercises elevate the metabolism that lasts for few minutes after light exercise & for several hours after heavy exercise. So, frequent light exercise or physical activity is more effective than strenuous exercise done once.
  • Fidgeting is another trick to keep your pounds off. There is no comparison for regular exercise, but for people with deskbound jobs, frequently shifting positions while sitting is beneficial.
  • The treadmill has turned out to be the most helpful & standard aerobic machines to burn the calories. Short multiple bouts with treadmill or frequent exercise sessions of 10 minutes in a day are found to be most effective weight loss program for obese people.
  • Exercise enriches one’s psychological well being and replaces sedentary habits that usually lead to unnecessary eating. Some studies have shown that exercise may even act as a mild appetite suppressant. People who do regular exercise are apt to remain on a diet plan.
  • oResistance, or strength, training does an excellent job in weight loss. If it is integrated with balanced diet & regular exercise, it works exceptionally by replacing fat with muscles.
  • People on weight loss regimen should be self motivated & aware of the common phenomenon of weight loss. As one gets to slimming down, the rate of losing weight & burning of calories may reduce. Thus, one should keep on exercising regularly without getting discouraged.
  • People approaching old age must exercise regularly to keep off the same amount of weight.

bookmark_borderCardiovascular Exercise

Cardiovascular fitness promotes the loss of body fat and has been reported to actually decrease the appetite in many individuals. However, even if it doesn’t reduce appetite, the calorie-burning effects of regular aerobic exercise can allow for substantial caloric intake. Many endurance athletes regularly consume between 3,000-5,000 calories per day and remain extremely lean. Cardiovascular training, when combined with a sensible diet, will definitely promote an increase in lean body tissue and a decrease in body fat percentage.

The skeletal system can be strengthened by weight-bearing activities such as fast walking and jogging. This can not only assist in reducing the risk for developing osteoporosis, it can also help to slow down the progress of the disease for those whose doctors recommend exercise.

Aerobic exercise is often part of treatment programs for diabetics whose blood sugar is well controlled. This is due to the fact that aerobic training increases the sensitivity of the cells to insulin so diabetics who exercise regularly require less insulin to effectively regulate blood sugar levels. In addition, studies have shown that persons with adult-onset diabetes have been able to significantly reduce or eliminate medications other than insulin by following a regular exercise program combined with a healthy diet.

Cardiovascular exercise is often a major component of the therapy for those who have suffered a heart attack and for those who are at high risk for coronary artery disease. Three of the primary risk factors for developing coronary artery disease are high blood pressure (hypertension), smoking and high blood cholesterol. Cardiovascular exercise can play a significant role in reducing risk associated with these three factors.

First of all, many people with high blood pressure are also overweight. Regular sessions of aerobic exercise will reduce body fat and lower blood pressure. Secondly, many people who smoke find the incentive to quit after embarking upon an aerobic exercise program. Thirdly, regular, brisk, cardiovascular training leads to an increase in the level of high density lipoprotein (HDL), also known as the “good” cholesterol.

Those with arthritis can benefit from aerobic exercise to help them maintain an ideal body weight. Therapy programs for arthritis sufferers should also include appropriate exercises to help maintain joint range of motion. This can be incorporated into an overall exercise program that includes cardiovascular exercise.

Cardiovascular exercise has also been shown to decrease clinical symptoms of anxiety, tension and depression. Regular aerobic workouts increase blood flow and assists the body in eliminating toxins which can make a person feel better.

On a physiological level, cardiovascular fitness decreases resting heart rate and increase heart volume. It increases maximum oxygen consumption, capillary density and blood flow to active muscles. It also increases total blood volume, allows for maximal ventilation and increases lung diffusion capacity.