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ADHD and Iron Deficiency
About 8% of children, ages 4 years and under, are deficient in iron. Between the ages of 5 and 12, the percentage rises to 13%, and then settles back to 8% in people above the age of 15. Anemia is the best-known repercussion of iron deficiency. ...
Cancer Diet - Minerals
A cancer diet needs a good balance of minerals because minerals
are needed by all cells for proper function. Patients are often
found to be mineral deficient, so this is an area of the diet
that needs particular attention.
There are two...
HOLIDAY SURVIVAL GUIDE
The Holiday season has officially begun and Christmas is almost here. This is the time of year when most Americans are NOT beginning a new diet, rather ending their old one. The Holidays bring family, friends, and … food. Lots of food. SO,...
Natural Beauty: What is it really?
Natural beauty is the ideal many people strive to achieve when they purchase make-up, creams, shampoos and other forms of cosmetics. But what really constitutes natural beauty, and how can it be achieved? Many consumers, in an attempt to cleanse,...
You are Closer to Being Vitamin C Deficient Than You Think
Okay, so you think you are doing pretty well with your diet. You prepare most of your meals at home, don’t eat much junk food and aren’t a fast food eater only rarely. You think vitamins are pretty much nonsense—particularly since you are eating...
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The Cardio Question
I get many questions regarding "losing those extra few pounds and
extra layer of fat." This always brings me to the cardio/aerobics
question. "What is it and how much should I do?”
Well, let's start with what it is. "Cardio" literally
means "having to do with the heart and blood vessels." It is essentially low-
impact repetition training that helps to improve
your overall cardiovascular health.
Cardio is one of the best ways to burn a lot of
calories while losing extra bodyfat and giving your metabolism a big boost.
Cardio exercises are those that raise your heart
rate to 65-90% of your maximum heart rate. Now,
you may be thinking: "How do I find out what my
maximum heart rate is?"
An easy way to figure out your maximum heart rate is
to subtract your age from 220. For instance, the
maximum heart rate for a 28-year-old should be
192 ( 220-28=192). To figure out your cardio range,
multiply your maximum heart rate by 65% and 90%.
So, the cardio range for that same 28-year-old should be
between 125 and 173 ( 192 times .65 = 125 and 192 times
.90 = 173).
Just remember, a general rule of thumb to follow is
that if you are having trouble talking because you
are gasping for air, you are working too hard. On
the other hand, if your breathing rate hardly
changes, you aren't working hard enough.
Cardio has many benefits, from; reducing blood
pressure, improving heart health to improving lung
function. Amidst all of these good reasons to do
cardio work, the biggest reason for most people is to
lose fat. How much should
you do though?
If you are a beginner, or if you just haven't done
any cardio activities for a few months, you
should limit your first few sessions to only 10-15 min.
After you've done it for a few weeks and have built up
some endurance, you should increase your cardio
sessions to 20-60 min. You begin to burn more fat
than carbohydrates after 20 minutes. Because of this,
shorter cardio sessions are best for maintaining your
current weight, while longer sessions are best for losing
weight.
If you just want to maintain your current weight then
60-90 minutes PER WEEK will usually be adequate. How
you choose to split that time up during the week is your
choice and depends on your level of endurance.
If your goal is to burn as much bodyfat as you can,
2-5 hours of cardio PER WEEK will be sufficient.
Your sessions should be 40-60 minutes in length.
The best time to do your cardio sessions
for maximum fat loss is right away in the morning before
you eat anything. After you've been asleep for 6-8 hours,
the level of sugar (glucose) in your blood is very low and your
body will use stored fat as an alternative energy source.
If you are consistent with your cardio workouts and
can incorporate them into your life, you will see results!
About the Author
Do you want to consistently lose 3 to 5 lbs. per week?
Ryan Betzina has created a no-brainer weight loss program
to help you boost your metabolism to burn more calories even
while you sleep...You DESIGN YOUR OWN DIET!
Check out=====> http://www.easyhealthsecrets.com
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