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So many people don’t realize how important it is to keep your body hydrated, especially during work out. Also most of them will work out too much adding to the negative effect dehydration can have. What is really concerning is that in bad conditions like extreme warmth and an excessively long work out with lack of water several incidents like strokes can happen. This should be avoided and it helps more than you’d imagine if you drink enough water.
Water is a big part of our body (55 to 75% of our body weight) and also think about the fact that blood is 90% formed of water. Now just think about it! What can happen if your blood does not have enough water? It’s very simple, it will thicken and the natural flow of it will be damaged. Also, the muscle is formed of 70-80% water.
Many people ask: how can they know how much water to drink during a workout? It is a simple procedure that should be followed. All you have to do is weigh yourself before exercising and you have to have the same weight when the work out is done. If you weigh less then you are dehydrated.
On the other hand drinking too much water will lead to a condition called Hyponatremia. This can also lead in extreme cases to serious accidents like strokes and comas. Too much water is also bad as you can see.
Have you ever noticed the difference in color of the urine? If it is excessively clear then you are over hydrated and if it is too dark then you are dehydrated.
Be attentive to the levels of hydration in your work out. As you can see it is very important and as a general rule it will also help you have a better and more productive exercise session.
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Keeping our hearts healthy is important, but how do we do it? Fortunately the answers to this are very clear.
Being overweight, particularly if you carry the weight around your waist, puts unnecessary strain on the heart. To find out if you have a problem you need to know your height to weight ratio (WHR). To work this out measure round your waist in centimetres and divide it by your hip circumference. The measurements need to be in centimetres, so if your measuring tape is in inches, multiply each measurement by 2.5 before dividing one by the other. If the figure you end up with is greater than 0.9 for men and 0.8 for women then your fat distribution is likely to be associated with an increased risk of cardiovascular disease and diabetes.
Research has shown that many overweight people with angina, raised blood cholesterol and high blood pressure found their condition improved greatly, even after losing only some of their excess weight. Many of those who kept their weight off were able to reduce their medication or even stop it entirely.
Exercise is important for your heart too. If you take regular exercise, it will speed up your basal metabolic rate. This means that you will burn more calories, not only when you are exercising but for some time afterwards as well. People often imagine that they have to exercise hard to have an effect, but it’s enough just to take exercise that leaves you warm and breathing heavily, but still able to hold a conversation.
Did you know that each day most of us take between 3,000-4,000 steps? And that's just not enough. Experts say that we should aim to take 10,000 steps to maintain a healthier lifestyle. Increasing to 10,000 steps a day will burn between 2,000 and 3,500 extra calories per week, which will result in achieving a vastly better health profile and longer lifespan. There are lots of ways you can increase the number of steps you take: get up to change the TV rather than using the remote; park further from the supermarket; take a walk around the local park or your garden/yard; walk rather than take the car on short journeys. Using a pedometer will help motivate you to clock up those extra steps.
Giving up smoking is likely to have a dramatic effect on your heart. Carbon monoxide produced when you smoke cigarettes attaches to red blood cells, so that in smokers up to half the blood can be carrying carbon monoxide rather than oxygen. No wonder many smokers are breathless! If you need help giving up smoking, try one of the books or CD’s by Allen Carr. He has helped thousands of people to give up.
And, if you don’t already, start flossing your teeth! This may seem bizarre in relation to the heart, but it has been shown that there is a link between gum disease and heart disease. The exact mechanism isn’t understood fully yet, but flossing your teeth and having regular dental checks is important for a healthy heart.
Finally, give and receive love. The scientific evidence isn’t there (yet) for how important this is for our hearts, but it has been established that people who have loving relationships also tend to have long and happy lives.
Jane Thurnell-Read is a writer and researcher on health, stress, alternative medicine, and happiness. Visit her web site http://www.healthandgoodness.com for tips and information on how to live a happier, healthier life no matter how busy you are.
After working each day, I would run up and down the long drive where I lived several times. In a few weeks I saw an improvement and the weight was coming off. I was now more encouraged and started jogging on the main road and any place that I could. After a few months time, I was almost back to my normal weight. I felt good about myself and what I had accomplished. The jogging gave me more energy than I had ever had before.
Jogging has its advantages and disadvantages. Time is a big factor to most of us. We don’t have the time to spend hours in an exercise program each day or even every other day. How many calories an individual would burn would depend on the duration of the workout. Jogging conditions the heart, improves muscle tone and strength, and relieves stress. It can also help with a variety of other health problems such as osteoporosis, heart disease and arthritis. Some of the disadvantages of jogging are: Due to the high impact, jogging is more likely to cause joint problems. Other injuries can be from placing stress on the muscles although; with the proper shoes and proper stretching, you can greatly reduce your risk of injury.
Before you decide to get into an exercise program of any type you should get a medical clearance from your doctor, especially if you have a heart problem, high blood pressure, over 60 or are or have been a smoker. When you start your jogging program, start off by stretching all your muscles. Begin by walking to get your body use to the new program. Gradually build up to a faster pace and then on to a short jog. Your feet may be tender from always wearing shoes. You can condition your feet by jogging barefoot. At first you may want to jog on the grass but then work up to jogging on pavement to toughen up the feet.
Don’t overdo, set a pace that is comfortable for you. Pushing yourself will only be discouraging and you will become tired of the program. If you are not feeling well or just don’t feel up to doing the routine, then don’t. It is more harmful to push yourself if you really are not up to it. If you find you are out of breath after a jog, or cannot carry on a conversation while jogging, you may need to slow the pace. Jog properly, landing on the ball of your heel and let the rest of your foot follow. Push off from your toes as you begin your next step. Let your arms swing and keep your back straight, don’t hunch up. It is only natural to lean forward some while jogging up hill. Relax your body. You can do more harm to your body by being tense. Make sure that you bring cool water along to keep your body from dehydrating. Always stretch your body again after a work out.
Wearing proper gear is important. You don’t have to pay a fortune for a pair of running shoes. A comfortable pair of shoes will do in the beginning. As you get more advanced in your jogging program, you may find that you are willing to spend more money on a good pair of running shoes. Avoid wearing thin or dress socks. You may want to wear athletic socks; it may help in the reduction of blisters. If you find that you are getting blisters, you may want to try applying petroleum jelly to your feet before jogging. You should wear light, loose fitting clothing. Light or white clothing will help keep the body cooler and loose fitting will let you move freely. If you are jogging at night, wear bright colors so you can be spotted easily but don’t jog at night unless it is absolutely the only time that is available for you.
Safety when jogging is important. Never jog in an unfamiliar place. Jog facing the traffic. Change your route; don’t jog in the same areas every time. Keep alert! Be aware of you surroundings. Carry a whistle in case needed to alert someone that you need help. If you are being followed, go to the nearest house and call the police. Stay away from bushes where someone could hide. If you can, jog with someone that you know. Always take a key to your home with you so you can get back in and never leave your home unlocked while you are jogging.
I have continued to jog throughout my life time for one reason or another. Jogging can be fun and relaxing as well as getting exercise and reducing stress levels. Enjoy the view. Put on a headset and listen to music. Make jogging fun, relaxing, enjoyable, and spend some quality time for yourself. You will be amazed at the benefits you will receive.
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Did the title of this article catch your attention? I hope so. Most of us don't mind finding out new ways to feel better and have more energy. Yet, I'm afraid I'm not going to teach you anything that you don't already know.
Some people talk about the “benefits” of exercising, such as increasing blood flow to your brain and major organs, improving digestion, reducing stress, increasing alertness, and boosting your immune system. That's a way to look at it.
Another way is that since our bodies are meant to move everyday, so it's not that exercises brings us any “benefits” - this should be our natural state - but it's more that not exercising actually has negative consequences!
According to an article published in the Health & Fitness sections of the About.com Site, skipping exercise for two days in a row has bad effects on health.
It makes sense that we're meant to live an active life. Being sedentary was not the norm for human beings, even in the Western world, until just a few decades ago.
If you want better health, improved digestion, more energy and love of life, make a commitment to exercise EVERY SINGLE DAY, even if it's just to go out for a 30- minute walk.
Personally, I never had a session of exercise - biking, a long walk, hiking, yoga, weight lifting, or running - that I regretted.
Even though I might not have felt like doing it when I started, I never thought to myself, "Jeez, I shouldn't have gone for that bike ride" or "That was such a bad idea to take that yoga class!"
***Exercise and Hunger***
When you exercise everyday, you will awaken your “true hunger.” If you've read my book “The Raw Secrets,”
(http://www.therawsecrets.com) you know the importance of eating when you are truly hungry.
We know for example that hunger is widely recognized as a sign of health. Lack of appetite is also widely recognized as a sign of ill health.
Now, many of you have written to ask about this true hunger concept. Some people say that if they only eat when they are truly hungry, they hardly eat anything at all! Not even enough to sustain them.
The key to awaken this lost sense of hunger is to exercise everyday.
***Walking More for Health***
I'm personally trying to implement a new habit in my life. Every morning after I wake up, I go for a walk. While this is not the only exercise I try to get, it is a great way to start the day.
Otherwise, what I normally do is either start working immediately or check my e- mails. Not a good thing.With the morning walk, it gives me time to wake up, breathe some fresh air, get some exercise, meditate (or something like it), and if I want I can listen to audio-books on my iPod while walking.
Are there many health benefits to walking? Yes, but those are many health benefits of exercising in general. A 1-hour brisk walk with a few hills burns around 300 calories, so as many as a 30 minute jog.
Walk an exercise most people can do and the joys of walking are numerous. Breathing fresh air, taking time to see new places, beautiful surroundings, etc. It's also an exercise most people can do or start doing.
If one day you have absolutely no desire to exercise, go for a 1-hour walk. You'll feel much better afterwards.
A dog needs to walk everyday or else it's not going to stay healthy. Isn't it the same for us?
***Rebounding Exercises for Health***
What exercises can you do on a rainy day? Some people like to go jog in the rain, the mud and the cold. They are the brave ones. I like to watch them from my window. But seriously, that's not my style.
What can you do instead? I found a great workout I can do inside on a rainy do (or when it's too cold to go outside). It's rebounding, a way to exercise that is complete and has several health benefits.
I won't talk about the so-called benefits of "cellular exercise." Because of the up- and-down movement of rebounding, apparently the lymph gets moving and this helps to detoxify and slow-down aging. I'm not sure if this is true, but it sounds great.
For me, the real benefits of rebounding is that it's something you can do inside on a rainy day. Plus, it can be a great cardio-endurance-toning workout if you know what to do with the rebounder.
So two tips for rebounding:
1- Get a good rebounder. Not those cheap ones at Walmart. Get something that will last and will give you a real bound. My rebounder is a NEEDAK that I got on E-bay.
2- Get a DVD workout for rebounder. Most people have no idea what to do with their rebounder. I had one for years and the only thing I was doing with it was to jump up and down once in a while, and it got boring. Since then, I got a great DVD which as several workouts, one which is 45 minute long and is great for many aspects of fitness. You can get it from Urban Rebounding, a company that also sells rebounders.
***The Magic of Calisthenics***
Everybody should learn a series of body-weight exercise. Not only are they something you can do anywhere (even when traveling), but they are also great to build strength and endurance.
Calisthenics include pushups, pullups, squats, lunges, and so on, including the thousands of variation on each exercise that can allow you to get the results that you want (strength training or endurance).
In a future article, I will give you a routine of body-weight exercise you can practice anywhere to have a great workout at no cost.
***Multi-Tasking***
Finally, I'd like to add that doing cardio-vascular exercise or walking can be a wonderful way to grow and learn. You can listen to recordings (either on a tape or CD player or iPod) to learn languages, listen to audio books, and learn something useful at the same time.
When I was studying German, Spanish and Portuguese, I was using every single minute I could to listen to language learning methods, including during exercise (but not during sleep!).
Now, I listen to audio books (I have a subscription to Audible - http:// www.audible.com) and learn about things that interest me. I listen to audio-books when I'm on my bike, when I go for a walk, and of course when I drive. I listen to music too, and sometimes I just look at the landscape.
Whether you use this exercise time to also learn and grow is entirely up to you. But keep in mind that daily exercise in a health requirement - and also a great joy!
If you’re like most people you’re looking to get the most out of a workout that you possibly can. However exercising to build endurance requires a different approach than exercising to lose weight. To get the most out of your workout you need to know what your Anaerobic Threshold or AT is.
Your AT rate is an individual number that varies from person to person, and can even change as your body becomes stronger over time. To better understand AT we need to take a look at your heart rate. Your heart is expressed in beats per minute, the maximum rate at which your heart can safely operate is known as your Maximum Heart Rate or MHR and is an average value taken over a few minutes. Originally your AT number was believed to be between 80 to 90 percent of your MHR. However since you were taking a percentage of an average the value was often inaccurate, and a more precise measurement was needed.
Professional athletes who need to know their AT undergo a series of tests. They ride a stationary bike or run on a treadmill. A mask was placed over their mouth to measure oxygen and carbon dioxide at different levels of exertion. The results are processed using computer programs and yield very precise results. These tests are costly and time consuming and not necessary for most people.
A less sophisticated method that is reasonably accurate is the talk test. You will need to take your pulse or use a digital pulse meter or watch. When you are jogging or using a stationary bike and you can talk normally without speaking in short burst you are in your aerobic metabolic zone. As you increase the intensity and you still talk but not as easily this is the lower edge of your AT zone, make a note of your heart rate. Pick up the pace again as your breathing becomes more rapid and talking becomes more difficult and you start to speak in short bursts this is the upper range of your AT. For best results perform this test a few times on different days and average the results.
Once you know your AT range here are tips to help you get the most out of your exercise routine. Exercising below your AT range will burn some fat, and will help you improve things like blood pressure, cholesterol and blood sugar levels. Exercising in your AT zone will give you the maximum fat burning benefit. You will use the most calories if you can spend most of the time that you exercise in this range. Exercising above your AT zone will boost your strength and endurance. The amount of fat you will be burning will be lower than if you were exercising at a lower AT level. People who exercise vigorously and have minimal fat loss are exercising above their AT level.
Once you know what your AT level is getting the most out of your workout is easy. You monitor your heart rate and adjust your intensity to raise or lower your heart rate keeping you in your desired range. People who exercise regularly should check their AT level every 6 to 9 months and make adjustments as needed.
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This article was written by Allison Preston who is the webmaster of http://www.Fitness-Web.com a website with diet, health, fitness, and exercise articles and reviews of fitness infomercials and diets.
NOTE: You’re welcome to "reprint" this article online as long as it remains complete and unaltered (including the "about the author" info at the end).
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Analytical Meditation - You may eat right, take your vitamins and do water aerobics to keep in shape. But one thing you probably just can’t seem to do is meditate.
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