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Best Calorie Burner. Healthy Treadmills Losing Weight

Monitor Your Exercise Intensity - The Talk Test

Cardio is something alot of us hate to do. Admit it. We all dread it... even I hate doing it, but at the same time, at the corner of our mind, we do realise that it is important and a must if you want to improve your fitness levels. Some of us do it to shed some pounds, and some do it to keep the fat off and the abs fully visible. However, how do we get the most out of our time on a treadmill/stepper, etc and at what intensity do we need train at?

I've touched on the topic of intensity before, but here's a neat method to roughly determine if you're on the right track without the need for any fancy calculations. This should help the totally clueless get some direction while they do their cardio.

Although you could determine your target heart rate with some effort and calculations over a few observations, there are 'other ways' to monitor your exercise intensity. Please be advised, that this is not a guaranteed accurate method to determine if you're exercising at the required intensity, but a fairly sufficient gauge to see if you're on the right track. If you're a beginner, this is an excellent way to gauge your intensity without having to crack your brain in dealing with numbers.

Your ability to TALK during your cardio workout

Target Heart Rate (THR) : The ideal intensity level at which your heart is being exercised but not overworked. Determined by finding your maximum heart rate and taking a percentage of it (60 to 85 percent, depending on fitness level).

With that covered, let's move on. Known as the TALK TEST, it is basically your ability to TALK during your cardio workout, and believe it or not - it can actually help you determine how hard you're working. Sounds too simple? That's because it actually is.

When doing your cardio, you should aim for an intensity that allows you to talk comfortably. Try singing or reciting a few lines from a favorite song (do it too loud, and you'll look like an idiot). If it's VERY VERY easy to do, you should bump up your intensity a bit and try again after a few minutes. If it gets too difficult to sing or talk, slow down to get into a better zone. The goal is to get to an intensity level where its comfortable to talk, but yet, you're unable to hold a really long conversation and long sentences without having to pause for deep breaths.

If you can talk comfortably, you're probably somewhere around the lower range of your target heart rate zone, which is kinda okay, but you should aim for better.

If you're exercising at a rate where you're almost breathless, well.. then you're pushing it, cos you shouldn't be breathless during your workouts, UNLESS you're doing interval training, HIIT (High-intensity interval training) or a short, high intensity workout, and that's a totally different topic.

Of course, with all this in mind, please don't throw your common sense out of the window too. If you ever feel dizzy, or lightheaded, you should slow down or stop exercising.

If you're keen on exploring and wish to determine your Target Heart Rate more accurately, I'm sure a helpful Personal Trainer at your gym could help you out. If he/she isn't willing.. well, then you need a new gym.

Josh Stone, also known as DM, is the author behind the site http://www.dailymuscle.com which offers the author's personal views on real-life fitness, bodybuilding, sports nutrition, cardio, fat loss, training information, and on all things that surrounds fitness.

The Treadmill - The Best Calorie Burner?

DM, I have a question. I currently do cardio 3-4X/week using either a treadmill and a cross-trainer (them ski-like things that work the arms and the legs) and I find that the calorie counter shows that I burn more calories using the cross-trainer rather than the treadmill. I hear a lot of people who say that the treadmill is the best calorie burner. My trainer says that the cross-trainer is better as it works the upper and the lower body. In your opinion, who is right? Or could my technique be wrong?

Good question. In fact, this is an issue I've always wanted to address. Honestly, if you ask me - DONT BELIEVE EVERYTHING THE CALORIE COUNTER TELLS YOU. It is not 100% accurate as there is no way that lifeless machine is able to predict your BMI (Body Mass Index), fitness level, body composition (percentage of fat/muscle), metabolism - all key factors that determine how many calories you burn for any given exercise/time period.

Even if the machine allows you to key in your own bodyweight, it will not be able to differentiate you from a similar weighted chimpanzee. In one of the gyms I've been to, they have a row of steppers - some are brand new and some are from a previous batch, and though I know I'm getting a killer cardio workout from the newer ones... (I gasp for breath and sweat way more) they STILL always give a much lower 'calorie consumed' reading when compared to the older ones, which are so much more 'confortable' to use and exercise with. Something's definitely not wrong here. The machines probably need calibration, etc... but I hope you get my point.

As for which machine burns more calories.. the crosstrainer or the treadmill - well, the answer is not that straightforward. For example, if you're running at top speed and top intensity on the treadmill.. you're definitely going to exceed the calories the crosstrainer can ever burn (how fast can you really go on a crosstrainer?). So, exercise INTENSITY plays a role.

Ok, now lets assume that if your intensity level is exactly the same on both machines (which is also difficult to establish since they're both different), but for the sake of this example, let's assume the intensity is the same. Then, I too, would certainly say that the crosstrainer would ultimately burn more calories.. why? For the same reason your trainer mentioned - simply because you're utilising both your upper body and lower body muscles.

Don't get me wrong - The treadmill is indeed an excellent calorie burner, suitable for people from all fitness levels. You can walk, brisk-walk, run, sprint - the possibilities are endless.

But for it to be the 'best calorie burner' - you need to bump up your intensity. In fact, I too would like to say that it is INDEED the best calorie burner - BUT, walking and brisk walking on the 'best calorie burner' isnt gonna give you what you're thinking. Provided you're intense enough on the treadmill, only then will it be the best calorie burner. You reap what you sow, and there's no easy way out. Hope I've cleared your doubts.

Reap the Many Sauna Benefits

Despite popular opinion, sauna benefits extend well beyond the relaxation and de-stressing that most associate with the experience. Having an escape from today’s stressful world is nothing to thumb your nose at, yet there are far more benefits of sauna that you should be aware of. Once you realize all of the potential rewards, you may just decide to go out and buy one for yourself, as more and more people around the world are doing.

Although all saunas offer a therapeutic experience, some offer more than others due to the way that the heat is delivered to the user. In the traditional sauna, with a wood-burning, gas or electric heating unit, steam comes off the rocks in the stove and heats the air in the room. This heat raises your heart rate, dilating the blood vessels and improving circulation. Due to the higher temperatures one of the benefits of sauna is increased sweating, which releases toxins from the body, similar to that which takes place during a run or other cardiovascular exercise. Add in a fragrance diffuser with some lavender or eucalyptus and all a sudden you have the added benefits of aromatherapy to further relax or maybe even invigorate you instead.

Offering even more sauna benefits is the infrared sauna, which uses special natural heat to deeply penetrate the skin directly rather than warm the air in the room. As such, they operate at much lower temperatures, creating a more breathable environment and allowing you to reap the benefits of sauna without feeling uncomfortable even after extended periods of time.

This deep heat increases your heart rate as well as your metabolism, so you can actually lose weight while you relax. Many people look to saunas to help them burn extra calories without having to get on the treadmill. The experience also loosens muscles and relaxes the entire body, which is why they are ideal for pain relief after an intense workout or to nurse an injury or tight spot.

Of course, let’s not forget that sauna benefits your skin by getting rid of dirt and chemicals from pores, as well as removing dead skin cells. This can help your complexion immensely, and as such can be an effective treatment for acne, psoriasis and other blemishes.

Many studies have yet to be done to prove some of the claims of sauna benefits, particularly those of infrared. But the popularity (along with the affordability) of both continues to rise despite the lack of concrete medical evidence of the benefits of sauna. The main reason is the experience- just step into a sauna and you almost instantly feel better. The euphoric feeling that can come from steam or deep heat is so intense you may wonder how you have done without one this long.

With saunas becoming very affordable and even coming now in do-it-yourself-kits (some starting as low as $1200), you have very few excuses for not getting one. No matter the cost, it’s a great investment for your health, and one you will not regret.

David Bloom is a health enthusiast and contributor to many fitness sites. He is the author of Sauna Benefits, a blog dedicated to residential saunas and sauna equipment and accessories.

Atherosclerosis - Blocking or Narrowing of the Arteries

Atherosclerosis comes from the Greek word - athere that means porridge and skleros meaning hardening. These words conjure up an image in our minds of exactly what happens when atherosclerosis develops in the arteries. The plaque that forms and blocks up the arteries are made of atheroma. This is a mixture of cholesterol, fibrous tissue, dead muscle cells, platelets and sometimes calcium. Over the years this plaque gets bigger and bigger, reducing the blood flow and oxygen supply to the body's tissue. Atherosclerosis can affect arteries anywhere in the body, but most life threatening is when it blocks up the heart arteries or the arteries supplying blood and oxygen to the brain.

No artery in the body is safe from atherosclerosis and may effect the heart causing heart disease as the coronary vessels are easily blocked

• the legs, causing poor circulation (peripheral vascular disease) resulting in possible gangrene

There are often no early symptoms of athersclerosis, the first perhaps being a heart attack. It is vital therefore that you are aware of the risk factors and make lifestyle changes where possible to minimize your risk of atherosclerosis and other associated conditions. There are two categories of factors for atherosclerosis, those you can change and those you cannot.

Ethnicity - Some ethnic groups are more high risk suffering from atherosclerosis than others

Genetic inheritance - The health of your cardiovascular system and atherosclerosis often runs in families

Gender - Men are more likely to suffer from atherosclerosis, as women produce oestrogen, which protects them against the development of atheroma. The risks even out once women stop producing oestrogen

Diabetes - Diabetics are high risk as atherosclerosis is associated with high cholesterol levels. In diabetes, the fatty plaques develop much quicker, but with well-controlled glucose levels the risk is lessened. Another factor that is just as important to control is high blood pressure.

High blood pressure - The risk of developing atherosclerosis increases with hypertension

High blood cholesterol level - Research has found that continued high cholesterol levels in the blood increases the risk of atherosclerosis

Obesity - Poor cardiovascular health in general and more risk in developing atherosclerosis are linked to obesity

Cholesterol levels can be kept low by eating plenty of fresh fruit, vegetables, high fibre foods and cutting down on animal fats found in full-cream milk, cheese, eggs and red meat. A person with very high cholesterol levels will probably take cholesterol lowering drugs as well as eating a low-fat diet. Recent studies have shown that these drugs improve the long-term risk of developing heart disease.

A person is never too young to worry about atherosclerosis as it can start even before you were born. It can also be present for years before it causes any symptoms - so the earlier you make changes the better for the future outcome.

Heart Attack: Causes, Risks and Prevention

Heart attack, medically known as Myocardial Infarction, is the sudden stoppage of the heart due to death or damage to a large part of the heart muscles known as myocardium. It is widely acknowledged that heart related conditions (cardiovascular diseases) are the number one cause of death and disability in the United States and most parts of the civilized world, today. And sudden death, from heart attack is by far the most common consequence of cardiovascular diseases.

We have all seen someone, seemingly healthy days or hours before, suddenly slump and die. This is the kind of death or disability that heart attack visits on its victims. Of the numerous types of cardiovascular conditions, the one that is most likely to lead to a heart attack is what is known as Coronary Heart Disease (CHD) or more appropriately, Coronary Artery Disease (CAD).

Coronary arteries are the vessels (arteries) that carry oxygen-rich blood to the heart muscles or myocardium. So, as the name implies, Coronary Artery Disease is a condition that affects the coronary arteries (i.e. arteries of the heart). This condition is characterized by the slow and gradual buildup of fatty deposits (fat streaks, plaques or atheromatous streaks) in the walls of the coronary arteries. Initially, these atheromatous streaks/plaques expand into the walls of the arteries, but subsequently, they start building up and growing into the lumen of the affected arteries, narrowing such arteries and obstructing blood flow. This is known as atherosclerosis.

As the build up of the plaques continue, over the years, the plaques increase in thickness and the degree of obstruction of blood flow to the heart muscles becomes severe. Though, the buildup of the plaques takes a very long time to completely occlude the lumen of an artery and result in heart attack, however, sudden rupture of a plaque usually speeds up the process. The rupture of plaque activates the blood clotting system and the clot-plaque interaction fills the lumen of such artery to the point of sudden closure. Such sudden occlusion of a coronary artery causes irreversible death of the heart muscle supplied by that artery (myocardial infarction) and precipitates a 'heart attack' i.e. the sudden stop of heart beat.

Coronary heart disease, the commonest underlying cause of heart attack, as with several other cardiovascular conditions has been associated with a number of risk factors; however, a family history of coronary heart disease appears to be one of the strongest risk factors. Also, men are more likely to suffer a heart attack than women, though after menopause, the risk of women approaches that of men, especially with hormonal therapies, which tend to increase a woman's risk of CHD. Other risk factors include: Smoking, diabetes, hypertension, obesity (especially central or female-type obesity), a chronic sub-clinical lack of vitamin C, elevated homocysteine levels, elevated blood levels of asymmetric dimethylarginine and also importantly, sedentary or inactive lifestyle.

Beside some factors which cannot be controlled, such as hereditary and gender, prevention of CHD and hence, heart attack, is usually achieved through the modification of risk factors. Leading an active life style with frequent exercise, cessation of smoking, maintaining a low-fat, low-calorie diet and decreasing blood cholesterol levels, especially Low density lipoproteins (LDL) are crucial to preventing heart attack. Exercise and healthy diet have been shown to have profound effect on cardiovascular risks, although, cessation of cigarette smoking can also profoundly reduce the risk of heart attack.

It is important to note that despite the increasingly growing number of deaths recorded as a result of heart related conditions, cardiovascular diseases can still be prevented, or at least delayed, in most cases, contrary to general beliefs. The increasing number of deaths recorded in most western countries is mainly due to unhealthy lifestyles; such as smoking, lack of physical activity and unhealthy eating habits; and worst still, the unwillingness to modify these lifestyles in most individuals.

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