Health And Fitness For Life

Cardio exercises can produce a slimmer and tighter stomach but you need to know if you are getting the best results from your hard work.   To get the best, a MIO heart rate monitor will supply you with that needed information .  It is true that the heart and lungs are benefited by cardio workouts weather they be running, aerobic or using the stair master because the heart has increased its work capacity.  Some other physical benefits are a reduction in heart disease, reduced risk of osteoporosis and improved muscle mass, however to attain these benefits an adult would have to workout 30 minutes, 3-5 days a week at a moderate to intense level of exercising. 

If you are interested in losing fat, increased muscle mass and improving your heart then you need to know the right target zone for best results.  This will let you know how your body burns calories and fat.  There is a manual way of calculating this information by taking your pulse rate in the middle of your workout for six seconds,  Then add zero to that number.  Also you can use this method:

200 - your age then multiply that number by 70%  which equals your work out zone.

The manual way of calculating you personal workout zone is not a reliable source.  So, it is a must to have a wrist heart rate monitorto record and provide feedback information to insure your safety and targeted zone is being met.

I would like to say that it is easy to start an exercise program but it is not.  We hear so many who say just get off your derriere and start doing something.  It is a though hurdle to overcome but it is possible to do.  Before you start, take a good clear look at yourself and decide the outcome you would like to see.  You must be able to see it in your own minds eye, if not it will never happen.  Get information on the types of exercise programs that you feel will work for you.   Professional trainers are an excellent place to start however a few good videos on fitness will also work.

Now it is time for your plan of action which should include aerobics, strength training and balance training.  These workout areas are the core of your fitness program.  Heart health and calorie burn is a essential part of fitness; also, you would want to include walking and running as a part of your plan.  In addition, a heart rate monitor watch will track the intensity of your heartrate and pace to insure they are balanced for maxium efficiency.  It is important to understand the results you should get from each exercise group.  For example, strength training helps burn fat, builds stronger bones and keeps the metabolic rate up at all times.  Aerobics are excellent for cardio strengthening and blood circulation but metabolic rate will drop during and after your workout.  Do a little homework, learn the correct techniques and form to insure you get the most out of your workout.  Dumbbells and stretchy resistance equipment are  good tools that will get the results you want but you have to understand how to use them properly.  The bottom line is to understand how well your heart rate responds during your workout which is the major way to evaluate your fitness level.      

Before you begin, take a moment to reflex on what are your fitness options.  Also, start to view fitness as a part of who you are and not some plan about losing weight and what you eat.  Start to look at fitness as a lifelong expression of movement that is focused on good health and a personal body image.  The main issue is to choose an activity that you love doing and makes you feel good about yourself each day.  Also, buy a special outfit just for you and a heart rate monitor watch that is suited just for you.

First change your mindset of what the word exercise means to you, your activity plan doesn’t have to consist of something where you have to sweat or grunt.  You can start in your home if you are not comfortable in a gym.  Walk briskly up and down your steps, use one step for a jump rope motion, buy an exercise tape to fit your needs or try gardening which is a good exercise and lowers stress.  However, if you need something more challenging join a karate, yoga, tai chi, or dance class.  Look for fun things that could include skating, biking and swimming.  For exercise and social interaction join a bowling or softball team.  Whatever activity you choose invest in a MIO Heart Rate Monitor to keep track of your progress.

The bottom line, allow yourself to choose something you love doing and it makes you feel good.

When we think of fitness our focus goes directly to strength training, exercises, aerobics and our diet.  We overlook the one thing that makes all of these areas work which is stretching.  Flexibility is an important part of any fitness program because it is important for the muscles and joints to be able to make their full range of movement.  Also as important, a heart rate monitor watch is needed because it records how your body is reacting to your workout regimen.  There are a range of benefits that comes from being flexible :  a decrease amount of stress and pain to the joints, increase in mobility to the joints, increase circulation throughout the body and helps the muscles and joints to relax.

It does not matter which stretching program you choose weather it be Pilate’s, yoga or basic stretching.  The issue is to control our participation and not go outside of the area of your capabilities.  For example, doing an hour flex program when you should have started with a 20 minute workout. 

Do’s and Don’ts:

Do not bounce or push while stretching

Do stretching every day but not less than 3 days a week

Do not stretch injured muscles or joints

Do warm ups with a wrist heart rate monitor

Try These:

Neck Stretches: Standing straight with feet shoulder-width apart, drop the right ear toward the right shoulder and hold, do the same with the left ear.

Inner Thighs: Sitting, place the soles of the feet together, and pull up slightly on the feet, hinging your body forward.

Calves: Using a wall for balance, step the right foot as far behind you as you can with your leg straight and the heel down.  Lean forward, slightly bending the left leg. Repeat with you left foot behind you.

Health and fitness has become a main focus of our every day lives which has caused us to what to look and feel better.  The question is,where do I start and what should I do. Success means behavior changes and planning.  First, start your plan simple and have the right tools.  Take a clear realistic look at what you want to accomplish and start to organize your thoughts.  Prepare a list of tools you will need: floor mats, weights, workout video and an exercise heart rate monitor etc. It is important to record the activities, dates and times you have scheduled for your exercise plan.  This information will let you know what worked and what needs to be adjusted.

Next, start by settling a weekly goal of specific activities that are realistic for you.  A morning walk at a brisk pace, 20 minutes up and 20 minutes back which will increase oxygen level throughout the body.  Also, a Cardiosport heart rate watch  to provide feedback for safety and performance.  You may have friends who are doing weight training, aerobics, core strength training and other types of workouts.  You may wonder, what exercise should I be doing?  Do not compare yourself to others and choose what is comfortable for you; this practice will keep you focused and not overwhelmed.  Remember, you can aways add to your workout session weather it is aerobics or weight training.  The important issue is to stay within your limits and seat realistic goals.

There is a collective way of thinking when it comes to weight in America.  Some normal people are viewed as fat and are put into a category that don”t  fit them.  The average American women is 5′4″tall and weighs 150 lbs. with a BMI (measure of weight adjusted for height) of 26.3 and considered to be overweight.  However, sometimes data do not give us an accurate view and distort a picture of reality.  There are people who weight train, run or walk everyday and use a heart monitor watch to record all pertinent information concerning their exercise routine that  can also be listed as fat.  People who have BMI of over 30 can be considered as overweight, a BMI over 45 are thought of as obese and not fit. The BMI information is a tool that can be used as a wake up call however, some people who fall in that BMI category can be health and fit.  Some professional football player according to the BMI would be consider obese; some of the most fit quarterbacks could be put into the overweight category also.

We must accept the fact that know-one can not be heavy and fit while consuming foods that are going to produce body fat.  Also to think being fat is health, is not the appropriate way of thinking in order to solve a overweight problem.  There are very few successful methods of helping people to lose weight.  In stead of looking at a negative view of people who are overweight, let’s look at something people can do to help themselves.  Focus on eating a health diet and being more involve in a physical activity.  Exercise at home, in a gym or out doors and purchase a strapless heart rate monitor to help keep your workout session safe.  To be happier, more healthier and weigh less we need to think less on dieting, unfair data and obsessing with thinness.

There is a challenging view of becoming thin;it should not be your focus and fitness is the way to go for long term effects.  That is not to say that we do not face a real obesity problem in this country. Heart disease is a real problem and is related to obesity;There is a need for heart rate monitoring with instant feedback for safety.  Mrs. Obama has brought focus to the child obesity problem; also, recent news reports have stated the incline of obesity among Afro Americans.  However, there are some ideas that do more harm than good: Those who are overweight can and should become thin - Fat is wrong and thin is right - If you weigh more than your height suggest, you have to lose weight in order to be fit.

One of the main idea is not to become obsessed with weight lose and equating the idea of thinness to mean being in shape.  Were as, being in shape is a change in life style and improving your health.  Life style changes are healthy eating and exercising which will benefit you weather you lose weight or not.  Start your lifestyle changes by making a plan and setting goals.  A Cardiosport heart rate monitor watch should be a part of those changes.  It will provide you with important feedback to support your efforts and help you to stay focus.