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Anita B

Benefits of Cardiovascular Exercise - 1 views

www.ideasforwomen.com/...fit-5sp-cardio-3.php

benefits cardiovascular exercise

shared by Anita B on 08 Feb 12 - No Cached
Wasif H

How Much Weightlifting & How Much Cardio Exercise? | LIVESTRONG.COM - 0 views

www.livestrong.com/...fting-how-much-cardio-exercise

weight lifting exercise order matter healthy training cardio equality

shared by Wasif H on 06 Jan 12 - No Cached
  • The amount of weightlifting and the amount of cardiovascular exercise you perform depend entirely upon your goals. If you plan on competing in a weightlifting competition or running a marathon, your training will need to be tailored accordingly. If your goal is to build strength and power while improving your overall health, your training demands can be less specific and less intensive.
  • Weightlifting training is unlike recreational lifting or bodybuilding in that you train to improve on two lifts. You will spend the majority of your training time practicing the two lifts, variations of the lifts, and then some simple assistance work such as barbell squats.
  • If you wish to make significant progress, increase both the intensity and the duration of your exercise, whether it is rowing, running, jumping rope, or swimming. And if you wish to improve at a specific activity, you need to train for that activity. While running will help your cardiovascular conditioning, it does not mean that it will make you a strong swimmer.
  • ...1 more annotation...
  • While it is technically possible to train for a marathon and weightlifting competition at the same time, it is doubtful you will do well at either one, and run the risk of injury secondary to over-training. If your goal is general strength and conditioning, a few weightlifting training sessions a week and cardiovascular exercise on your off days will improve strength, power and health. If you wish to do well at one activity, you need to specialize. If you go for a limit run the day before a weightlifting meet, you are going to be too tired and sore to lift very much. If you snatch and clean heavy the night before a race, you are going to be stiff, sore and slow, so only you can determine how much of each.
  • Wasif H on 06 Jan 12
     
    weightlifting
Wasif H

Should I Do Cardio Before Weight Lifting - Does Exercise Order Matter - 0 views

sportsmedicine.about.com/...ExerciseOrder.htm

cardio weight lifting exercise order matter healthy training athletes

shared by Wasif H on 06 Jan 12 - Cached
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  • What should you do first, cardiovascular endurance exercise or weight lifting? Or does this even matter? The answer really depends upon what you are trying to accomplish.
  • Exercise order may also matter if you are trying to achieve a specific goal, such as building muscle or improving sports skills, or if you have an extremely high level of fitness already.
  • ...4 more annotations...
  • Exercise you perform when your energy supplies are low is less effective and more likely to result in injury.
  • If Your Goal is Increasing Muscle Size and Strength Increasing muscle size can best be accomplished by lifting weights first when the body's main source of energy for muscle contraction (glycogen) is high. If you do a hard cardio workout before lifting, you deplete glycogen, which makes the workout ineffective.
  • If Your Goal is Burning Calories for Fat Loss If your primary goal is to burn as many calories as you can in a single session, it's probably best to do cardio first and lift weights next. There isn't any magic behind this; it's simply easier for most people to burn more calories per exercise session when they do cardio first.
  • If Your Goal is Increasing Cardiovascular Endurance In order to build and maintain cardiovascular endurance, you should perform endurance exercise first, when you have plenty of energy for long-distance exercise. Add resistance exercises 2 to 3 times a week, either after or separate from the endurance work in order to develop muscular strength and reduce your risk of injury.
Gurkirat S

Should I rest my muscles after working out? - 0 views

www.livestrong.com/...ecover-before-i-work-out-again

shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      So, it is recommended that you rest your muscles for atleast 48 hours, for weightlifting sessions, so you can completely recovery and heal. But even after waiting for 48 hours, your body is still very sore, wait for another day. But this is for beginners like me, who are more likely to be more sore at first and the ones who are more highly advanced in weightlifting will, might even need more rest for their muscles to recover and heal. 
  • Rest Needed You can complete cardiovascular workouts nearly every day. The American Council on Exercise recommends that those looking to lose weight perform cardiovascular workouts four to six days per week. Your muscles require about 48 hours of rest in between weight training sessions in order to fully recover and heal, according to the American Orthopaedic Society for Sports Medicine. If you wait 48 hours between your weight training workouts and still are feeling fatigued and sore, consider waiting another day before completing your next training session. Beginners who are likely to be more sore or advanced lifters that perform high volume weight training sessions may need more rest for their muscles to recover.
  • Gurkirat S on 09 Jan 12
     
    Should I rest my muscles after working out?
Paul McCarlie

How Much Exercise Is Enough? - 0 views

heartdisease.about.com/...enoughexercise.htm

much exercise enough

shared by Paul McCarlie on 10 Jan 12 - No Cached
  • we should all engage in 60 minutes of daily vigorous physical activity
  • To maintain optimal cardiovascular health, a good body weight, and a favorable body composition, we really ought to be exercising at least an hour a day.
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      Thats not a lot
  • ...3 more annotations...
  • My fear is that typical, normal Americans, upon learning that all their efforts to fit at least some exercise into their busy schedules are, after all, laughably inadequate, are going to throw up their hands in sheer frustration and disgust and say, "Screw it, Tillie. Pass the remote and open a bag of Cheetos." I suspect this is true because, well, that was very nearly my reaction to this report.
  • f you can engage in vigorous exercise for an hour a day without making yourself crazy, disabling yourself with orthopedic issues, losing your job, or instigating a divorce, then by all means do so. But if you are a mere mortal, then at least try to go for a walk every day. Twenty minutes of moderate daily activity won't make the pounds melt off or give you the same body composition as Lance Armstrong or the Williams sisters, but it will make a real impact on your cardiovascular health.
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      Hmm, not sure if that's enough to keep me nice and slim
Aninder S

Puberty a gateway to heart disease for Canada's teens - Heart and Stroke Foundation of ... - 0 views

www.heartandstroke.com/...content2.aspx

Teens Heart Disease Health

shared by Aninder S on 08 Jan 12 - No Cached
  • One in five young teens has high blood pressure. Elevated cholesterol levels increasing at alarming rate.
  • A seven-year ongoing study examining more than 20,000 Canadian grade 9 students shows most already have at least one major risk factor for heart disease and stroke, Dr. Brian McCrindle told the Canadian Cardiovascular Congress 2009, co-hosted by the Heart and Stroke Foundation and the Canadian Cardiovascular Society
  • This study is further evidence of an accelerating decline in the heart health of Canada’s teens
  • ...7 more annotations...
  • It is shocking that one in five 14 and 15 year olds has high blood pressure
  • They are at risk of developing long-term health effects such as premature heart disease and type 2 diabetes.”
  • High blood pressure is the leading cause of stroke and a major risk factor for heart disease.
  • The teens’ elevated cholesterol rates had the greatest increase, accelerating from nine to 16 per cent in six years. “An increase of this magnitude in this age group is astonishing,” says Dr. Abramson. “These risk factor levels will continue to increase and track into adulthood unless we do something now. These children are in grave danger.”
  • With changing technologies, we to need to exercise our bodies more than our brains
  • Over 50 per cent of Canadian children between the ages of five and 17 aren’t active enough to support optimal health and development – and over a quarter of our children and youth are overweight or obese.” 
  • They don’t do any better on the nutrition front: only half get the daily recommended amount of fruit and vegetables.
Wasif H

How To Build Lean Body Mass | LIVESTRONG.COM - 0 views

www.livestrong.com/...57-how-to-build-lean-body-mass

body mass lean fitness weight healthy strong

shared by Wasif H on 02 Dec 11 - No Cached
  • If you were to wrap your hand around your upper arm and squeeze, you would feel various types of tissue. The soft, spongy material is fat mass, and everything else is considered lean body mass. This includes skin, bone, muscle, fluids and connective tissue. Out of all these types of tissue, fat and muscle are the only ones you have control over.
  • Feed your body healthy foods. Avoid foods that are deep fried, cooked in butter, smothered with gravy, doused with creamy sauces and coated with sugar. They are empty-calorie foods that offer you no nutritional value. Eat foods instead that are beneficial to muscle building such as eggs, cottage cheese, lean beef, chicken breasts, fish, beans, fruits, vegetables, whole grains, nuts and oils.
  • Drink water to hydrate your muscles and keep your calories under control. Avoid beverages high in calories and caffeine, such as energy drinks, lattes, soda, sweet teas, slushies and alcohol. The Institute of Medicine recommends that women get approximately 2.7 liters of water a day and men get approximately 3.7 liters a day. This comes out to about 90 oz. and 120 oz., respectively.
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  • Eat more often to keep your metabolism elevated and to constantly supply your muscles with nutrients. Have a meal as soon as you get up and do not go more than three hours without eating for the rest of the day. Combine protein and complex carbs in every meal. Turkey tenderloins with a baked yam and steamed cauliflower is a meal example.
  • Perform cardiovascular exercise to lose weight. Do any type of cardio that you enjoy, such as jogging, brisk walking, cycling, swimming, elliptical training, rowing or stair climbing. The American College of sports Medicine recommends 60 to 90 minutes of cardio for weight loss.
  • Lift weights to build muscle mass. Spend most of your workout time doing compound exercises. These involve more than one muscle and joint working at once. The end result is faster gains in size and strength. Perform exercises such as bench presses, military presses, back rows, squats and dead lifts. Aim for 8 to 12 reps and three or four sets of your exercises and work out three days a week, alternating with cardio days.
  • Utilize a maximal amount of weight with your exercises. This will ensure that you fully tax your muscles and gain a maximum amount of size. Have a spotter on hand whenever possible to assist you.
Wasif H

Bodybuilding.com - Top 5 Reasons To Use Creatine: Get The Results You're Looking For Qu... - 0 views

www.bodybuilding.com/...5-reasons-to-use-creatine.htm

reasons creatine supplement healthy protein training fitness

shared by Wasif H on 06 Jan 12 - No Cached
  • With all the different supplements that are available for use, many people have a tendency to get confused on which they should take. In some cases there will be one or two supplements in particular that will stand out to you and draw your attention.
  • One supplement to take, that often tops the list of many people, is creatine. Let's have a quick look at the top five reasons why you should consider taking creatine.
  • Why Should You Consider Taking Creatine?
  • ...20 more annotations...
  • . Increased Workout Intensity Translates To More Muscle Mass
  • One of the first reasons why you need to start taking creatine is because it will help to increase your overall workout intensity, which means you will achieve a higher level of muscle mass.
  • The creatine will allow you to keep pushing hard in the gym at a time when you would have previously had to decrease the load or stop entirely, so this helps in terms of building muscle faster.
  • Better Muscular Contraction Means Enhanced Sports Performance:
  • The second reason to take creatine is for athletic performance. If you're involved in sports that require stop and go type of activity, creatine is going to come in very helpful for you.
  • To put this into perspective, a player in a game of hockey taking creatine would not only be able to go harder with each shift he's on the ice, but he'll be able to last through more shifts total throughout the game.
  • Quicker Atp Re-Synthesis Equates To Frequent Training Sessions:
  • Third, creatine is going to allow you to train at a higher frequency, which also means quicker and more significant muscular gains.
  • The more frequent you are able to stimulate a muscle, the faster it will grow bigger, provided that it has had the opportunity to fully grow back after the first stress load that was placed upon it.
  • Since creatine helps increase the recovery rate of the muscle cells, this means you may not require as much total rest time in between each workout you perform.
  • So if you're someone who commonly takes a few days off between each full body workout, using creatine may allow you to cut this down to just a single day between workouts. Over time this will translate to more workouts and will make a difference on your results from month to month.
  • Higher Glycogen Levels Generates Huge Muscle Pumps:
  • Fourth on our list of reasons why you need to use creatine is because of the muscle pumps you'll get. While muscle pumps don't necessarily help you out physiologically in terms of building muscle mass, they will help with motivational levels.
  • There's nothing like seeing a muscle grow at the end of a workout to motivate you to get back into the gym and do it again a day or two later, and since creatine causes a higher level of water retention in the body, the muscle pumps you'll experience will go up.
  • Faster Sprint Performance Increases Metabolic Rates And Fat Loss:
  • Finally, the last reason why you should consider investing in creatine as one of the muscle-building supplements you use is because it'll help you increase your metabolic rate.
  • If you're currently looking for fat loss, how many calories you burn on a daily basis will have a significant impact on how quickly you see progress.
  • Since sprint cardio training is one of the best ways to boost your metabolic rate and sprinting relies strictly on ATP as a fuel source, supplementing with creatine allows you to have a better sprint performance during your weight loss phase.
  • If you do make the decision to utilize creatine with your training program also remember to perform the loading phase first as this will be critical to getting the muscle cells fully saturated right from the start and allowing you to see the biggest benefits from taking the supplement.
    • Wasif H
      Wasif H on 08 Jan 12
       
      Good info on creatine and why it can be useful.
Wasif H

Bodybuilding.com - Weights Or Cardio: What's It Going To Be? - 0 views

www.bodybuilding.com/...betteru23.htm

bodybuilding weights cardio exercise weight lifting healthy athletes fitness exercises

shared by Wasif H on 06 Jan 12 - No Cached
  • Your primary goal will give you a general starting point for figuring out exactly how to balance your training, as well as what type of cardio and weight training you should be doing. In addition to your primary goal, you will also need to take into account two other major factors: Your Body Type - Are you naturally slim? Do you gain muscle easily? Do you tend to hold onto fat readily? The Type Of Cardio Training You're Doing - Is it high- intensity or low-intensity? Does it fatigue you for weights? Does your weight training fatigue you for your cardio?
  • If you're training to gain muscle, you will need to do less cardio training. Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories that your body needs for the process of building muscle. As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check while not slowing muscle growth. You should train with weights at least three times per week, up to even six times if you can recover from it and still make progress.
  • The ectomorph is the naturally-slim person. They have a smaller bone-structure and can seem to "eat whatever they want and not gain an ounce."
  • ...6 more annotations...
  • The ectomorph has a fairly easy time losing fat so they will will generally not need to do as much cardio for fat loss. Two or three times per week should be plenty. An ectomorph trying to gain muscle may need to lay off cardio training completely in order to have enough recovery energy available for their body to even build muscle. Once or twice a week should be the maximum cardio frequency. Even weight training may need to be less frequent (two or three times per week) in order to see results
  • Moderate-intensity cardio training, such as jogging or swimming, will need to be done a little less frequently. This type of training requires more energy both to perfom and for your body to recover from. A person trying to lose fat can generally perform four to six moderate-intensity sessions per week at around 20 to 30 minutes each. A person trying to gain muscle should reduce this amount to two to three sessions per week.
  • This type of hard training should be done less frequently than the more moderate forms of cardio as it is much harder for your body to recover from. If you are training for fat loss, you should do at least two but no more than three high-intensity cardio sessions per week. If you are training for muscle gain, once or, at the most, twice per week should be the limit.
  • High-intensity training is extremely effective for fat loss as it not only causes you to burn a lot of calories during the activity, it also raises your metabolism for a long time after the activity is done.
  • This would mean an ectomorphic person looking for muscle gain and doing low-intensity cardio training could do cardio two days a week at a minimum to maintain cardio capacity while trying to gain muscle.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is source that goes in depth to your actual goals. I would reccomend people to look at this site to get information on how much cardio to do.
Wasif H

How Much Cardio Should You Do In Your Exercise? | LIVESTRONG.COM - 0 views

www.livestrong.com/...should-you-do-in-your-exercise

cardio exercise healthy training athletes

shared by Wasif H on 06 Jan 12 - No Cached
  • For optimum fitness, all adults should supplement cardio with muscle-strengthening exercises at least two days each week. Stronger muscles help keep you stable to reduce your risk of injury during your cardio sessions. Increased lean muscle mass also helps you burn calories at a faster rate. Examples of muscle-strengthening activities include pushups, weightlifting and Pilates.
  • The exercise likely isn't intense enough if you can still sing lyrics to your favorite song without needing to take a breather. You need not stick to just one intensity level or the other. Alternate between speeds in one session or alternate from one day to the next. If you decide to exercise this way, aim for an average of 25 minutes four days per week.
  • Cardio exercises such as swimming, dancing and biking require you to continuously move major muscle groups, leading to an elevated heart beat and increased blood flow throughout the body.
  • ...2 more annotations...
  • If performed on a regular basis, cardio exercises can improve your cardiovascular system and increase your chances of living a longer life.
  • Most healthy adults should aim for at least 30 minutes of moderate-intensity cardio five days per week or 20 minutes of vigorous-intensity cardio three days per week, according to the American College of Sports Medicine.
Wasif H

Bodybuilding.com - Ask The Ripped Dude: What Are Your 10 Top Ab Tips? - 0 views

www.bodybuilding.com/...t-are-your-10-top-ab-tips.html

muscle definition abs training tips protein nutrition belief consitent exercises

shared by Wasif H on 05 Jan 12 - No Cached
  • FOLLOW A HIGH-PROTEIN, LOWER-CARB DIET. Your diet is essential in building a lean physique. It is important to consume 4- to-6 small meals per day; this helps to speed up your metabolism at an incredibly rapid rate. Although there are many different theories on meal frequencies, eating smaller meals more often will help the average person avoid overeating and will curb hunger.
  • FOLLOW A CONSISTENT WEIGHT-TRAINING AND CARDIO REGIMEN. This will allow you to burn fat through the day. Weight training helps you to burn calories after the workout and throughout the day while cardio burns calories during the workout. A combination of cardio and weight training will give you the optimal fat burning rate you need to stay lean.
  • DRINK A LOT OF WATER. If you're completely hydrated, your fat-burning rate will be optimum. To speed up your metabolism, drink at least 6-to-8 glasses of water per day.
  • ...9 more annotations...
  • MODIFY YOUR ABS ROUTINE. There isn't a specific abs routine that will work better than all others, but changing your abs routine will maximize the results.
  • UNDERSTAND THE TRUTHS AND MYTHS ABOUT ABDOMINALS. We all have abs. Unfortunately, some of us have to work harder than others to attain visible ones. Doing 1,000 sit-ups per day is not going to make your abs just magically pop out, but getting your body-fat levels very low will allow your abs to appear.
  • For a male to able to be see his abs, he has to be roughly at 12 percent body-fat and lower. For a female to see hers, she needs to be at roughly 14 percent and lower. If you can get your body-fat to those levels, you will start to see your abs.
  • A healthy breakfast is the most important meal for a reason - it jumpstarts your metabolism for the entire day. Not just any breakfast, though. Unless you want a muffin top, skip the muffins and opt for protein, healthy fats and complex carbohydrates. Emphasis on the protein. Can't go wrong with eggs.
  • BE COGNIZANT OF THE FREQUENCY OF YOUR ABS TRAINING. It is important to train your abs at least three times per week for a beginner and intermediate fitness enthusiast. For the advanced gym guru, train your abs about every other day to build them properly.
  • DON'T GET SMACKED BY SUGAR, STARCH AND SALT
  • IMPLEMENT A VARIETY OF CARDIOVASCULAR EXERCISES. Cardio helps you lose fat.
  • BELIEVE IN YOURSELF. If you believe you can do it, you will do everything necessary in your power to attain that goal. Your mind will help guide your fitness goals and if that goal is to attain great abs, then, provided you do the necessary work, it will happen for you.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is personally my favourite website. This article gives a good look on what we can do to achieve our goal.
Joti P

7 Most Effective Exercises - 0 views

www.webmd.com/...7-most-effective-exercises

healthy body exercises

shared by Joti P on 06 Jan 12 - Cached
  • 1. Walking
  • do anywhere,
  • 2. Interval training
  • ...3 more annotations...
  • Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level
  • 3. Squats
  • Strength training is essential, the experts say. "The more muscular fitness you have," says Cotton, "the greater the capacity you have to burn calories."
  • Joti P on 06 Jan 12
     
    Good examples on some other exercises to do at the gym.
Anita B

Cardio vs. Weight Training | BuiltFit.com - 0 views

www.builtfit.com/...cardio-vs-weight-training.htm

cardio weight training

shared by Anita B on 08 Feb 12 - No Cached
    • Anita B
      Anita B on 08 Feb 12
       
      Cardio vs. Weight Training In reality neither cardio nor weight training is bad for you. Cardiovascular exercise is meant to make the heart become stronger and more efficient at pumping larger quantities of blood with each pump and the lungs and muscles of the respiratory system become stronger and more efficient.
Justin D

Should you go the extra mile? - Health - Fitness - Smart Fitness - msnbc.com - 0 views

www.msnbc.msn.com/...should-you-go-extra-mile

health fitness cardio

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Q: I exercise on a regular basis, at least five to six days a week, consisting of mostly cardio with weight-lifting on three of those days. However, I have heard that too much cardio can be bad for you. Is this true? If so, how much time should be spent on cardio? A: "You'd have to do an awful lot to do too much, to hurt your heart," says Dr. William Roberts, a past-president of the American College of Sports Medicine. "Most people aren't exercising enough to worry about this." New exercise guidelines released earlier this year by the ACSM and the American Heart Association encourage people to get at least 30 minutes of moderate-intensity cardiovascular exercise, such as brisk walking, five days a week or at least 20 minutes of more intense cardio, such as jogging, three times a week. The guidelines also call for strength-training on at least two days.
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