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Fat Loss Mistakes -- Boring Cardio and Aerobics, Zzzzzz

If you've been spinning your wheels trying to lose nagging body fat, it could be the "aerobic" exercise that you've been holding on to that's the culprit.

Impossible, you may add. Follow along while we discuss a few highly researched reasons:

Think about how many people you see on a treadmill

3 Reasons "Aerobic" Exercise Sucks For Fat Loss

1. No "afterburn" effect.

With aerobic exercise, the effects on your metabolism are virtually nil after you're done. Not good. Considering that we only exercise for around an hour (many of us) per day, we need the other 23 hours to account for something.

2. Too time consuming.

With the hustle and bustle of everyday life, one to two hours of working out per day 6-7 days per week just isn't feasible for the majority of us.

3. It's monotonous.

In other words, boring, boring, boring. Think about how many people you see on a treadmill or elliptical trainer READING books and magazines.

Recent research proves that high intensity interval training passes all 3 of the above criteria. Through a phenomenon called Excess Post-Exercise Oxygen Consumption (EPOC), practicers of weight bearing exercises and high intensity interval training (HIIT) show higher levels of fat loss and in a shorter time frame (3 days, 45 mins/day total can be sufficient) than boring steady-state cardio.

The only way most people can "force" themselves to do it is to be entertained in the process. Oh joy! Fortunately, there is a better way.

Of course, we could also get into the flawed thinking of the fat burning zone as well... but we'll save that for next time.

Are you bored with your workouts yet? If you answered "yes", get over to Brad Howard's SmallAssForSale.com to check out even more great information on interval training.

Also, you can get well researched exercise tips and tricks like this one in your inbox for free! Subscribe to the Mind Over Body Matter Letter and have a complementary copy of the elusive eBook "Confessions of Elite Personal Trainers" delivered immediately at no charge.

Health Benefits of Aerobic Exercise

For general health and fitness, nothing works quite as well as aerobic exercise. Aerobic exercise has been proven to help mental and emotional well-being. Anxiety, depression, panic attacks, phobias, attention deficit disorder, and many more mental and emotional problems can be virtually eliminated with exercise. When you exercise, your body produces many different types of hormones. These hormones can make you feel better and help your body rebuild itself.

During aerobic exercise, your body releases beta-endorphins. These beta endorphins are the body's natural painkillers sometimes known as opiates. These endorphins are what are responsible for the feeling known as quote runner's high quote which is experienced by long-distance runners and marathoners.

Aerobic exercise also causes the body to heat up and sweat. Body heat helps to calm the muscles while sweat moves toxins out of the body. Large accumulations of toxins in the body are known to cause many health problems. By sweating out these toxins, you are improving your health.

Aerobic exercise also stimulates the production of norepinephrine. This body chemical may help eliminate depression. People who are depressed typically have low levels of norepinephrine so aerobic exercise may help combat this type of depression.

You should strive to perform aerobic exercise at least three times a week for a minimum of 20 to 30 minutes. It used to be widely believed that you would have to exercise for 20 to 30 minutes at one time. However, new research shows that three 10-minute workouts throughout the day can achieve the same effect of one 30-minute workout.

Aerobic exercise does not necessarily mean going to the gym and a Lycra leotard and performing a routine to music. This is the most familiar form of aerobic exercise. However, any exercise that elevates the heart rate can be considered aerobic exercise. Be creative. Aerobic exercise can include walking, hiking, running, biking, swimming, jumping rope, and even a vigorous mowing a lawn. It really doesn't matter. Just get out and start moving. In fact, if you change your aerobic exercise every couple of days, you are more apt to stick with it. Most people give up their aerobic exercise because they get bored with doing the same aerobic exercise day after day after day. By combining walking with swimming or by hiking one-day and jumping rope another, it will become less routine, more exciting, and more fun. For added fun and excitement, include a friend or family member to do your aerobic exercise with you. Having a friend exercise with you not only makes the time go faster, but also provides some accountability. You are far less likely to skip your aerobic exercise if you know you have to meet a friend for a walk in the park.

So for the next four weeks, commit yourself to aerobic exercise at least three times a week. Keep a daily journal of how you feel. At the end of the four weeks, I guarantee that if you have stuck with your aerobic exercise you will feel more energized, less anxious and stressed, and be in a better overall mood.

Death By Sudden Cardiac Arrest - All The Facts You Don't Want To Know, And A few You Do

Of the many diseases that afflict mankind, sudden cardiac arrest is among the most insidious. Basically, it is the sudden, unexpected cessation of all regular heart activity. As you’ll read later, there is a little more to it than that – but this is a good, workable definition for now.

The Problem

Sudden cardiac arrest, or SCA, although more common among the elderly, is not limited to a particular age group. Children, athletes, people in the prime of life, just about anyone can experience SCA. The reason lies in the fact that there are a number of different triggering factors. One of the more common is the regular heart attack, where one or both of the coronary arteries become blocked by fatty deposits and plaque, causing reduced blood supply to the heart muscle. In fact, sudden cardiac arrest is often preceded by one or more heart attacks. Other triggering factors include: congestive heart disease; sudden, heavy impact to the chest area; and congenital (present at birth) heart defects.

Survival rates among sudden cardiac arrest victims are quite dismal. Less than five per cent of people suffering cardiac arrest outside of a medical facility survive. This is in great part due to the fact that a person only has approximately four to six minutes to receive medical attention before the onset of brain and body death. The time-frame is painfully short because of what happens to the heart during sudden cardiac arrest.

Unlike a heart attack, in the case of sudden cardiac arrest an electrical malfunction occurs in the lower chambers of the heart, causing it to "fibrillate". Fibrillation is a condition where the heart ceases to beat, instead going into a chaotic quivering motion. Because this happens in the lower chambers of the heart known as the ventricles, it is known as the ventricular fibrillation. At this point the body and brain are no longer receiving oxygen and unless the heart resumes normal beating within several minutes, brain damage then body death will follow.

Over 250,000 deaths a year occur in the US due to sudden cardiac arrest. So what can we do about it? Well, in the first place, a knowledge of CPR (cardiopulmonary resuscitation), is great for anyone to have under their belt – especially those of us who live with people who have known heart disease and are at high risk of heart problems. This can be used on a victim of sudden cardiac arrest, but it’s rate of success is poor.

So What Can Be Done?

The ideal solution would be to have a defibrillator near the victim at the time of the crisis. But home-use, portable defibrillators are very under-used today, mainly because the public is not as aware of them as they should be. This is the same basic device paramedics use on victims of sudden cardiac arrest once they reach the scene. Unfortunately, due to the small widow of opportunity open to save the person's life, these attempts often arrive too late.

Automated external defibrillators are not new, but, in their present form (since about the mid 90’s) they really have become a new and revolutionary device. Once only seen in the hands of trained professionals, they can now be bought for less than the cost of an overnight stay at your local hospital (Ok, I know, so can a trip to the Bahamas or a hundred year old Ming Vase - well why don't I be a little more specific). You can pick one up for well under $1,500, possibly even under a thousand if you're willing to shop around.

They are able to talk a non-trained rescuer through the entire defibrillation process - and that after determining if defibrillation is even necessary. Some units will even talk the rescuer through CPR if it is needed.

So what does this mean for people at most risk?

It means they don't have to worry about the paramedics’ arriving "too late". These devices are portable. If they want to go out to dinner or the movies, they can take it along. If the worst does happen they can rest easier in the knowledge that survival rates increase from 5% to around 75% if defibrillation is administered within several minutes of the onset of sudden cardiac arrest.

Sudden cardiac arrest has been tamed by the introduction of this new breed of defibrillator. What we need now is more public awareness and education. And we need to see more portable defibrillators in homes (where 80% of victims are when SCA strikes) and offices around the county.

We also need to see portable defibrillators available in schools, colleges, and universities. It's not uncommon to hear of young athletes or college students suffering cardiac arrest and dieing because medical crews couldn't reach the scene in time.

What to expect

Given that some of the above positives happen, we should someday see mortality rates from sudden cardiac arrest begin a dramatic decline. But let's hope it happens sooner rather than later. Spread the word won’t you!?

And On That Note:

if you would like to increase awareness of this subject, copy and email this article to your local congressman or congresswoman - in fact anyone you know who might benefit from the information.

Run With Your Pet

Did you know that a scheduled fitness routine is the best way to stay healthy and fit? Plan to run or walk with your pet everyday, at the same time of the day. Do this until it becomes a habit. You'll want to wear sport apparel that's comfortable and breathable.

Make sure your pet is comfortable. Watch the weather. You and your pet don't want to be too hot or too cold. It would be a good idea to run in the morning or in the evening. Running or walking in the morning energizes you for the day. Running or walking at night can help you fall sleep and sleep through the night. Your body will adjust to your set schedule. You might want to start out in small segments and build up in accordance with your fitness level. Start with 15 minutes to 20 minutes and build up to 30 minutes to 40 minutes after a month or two.

Drink water or hydrate your pet and your body after your workout. Two glasses is enough. Tepid water, water at room temperature uses less energy, your body uses it more efficiently than cold water. The old saying drink 8 glasses of water a day is true. Drink water through out the day. Adding lemon or lime juice gives your body extra vitamin C and it makes the water taste better too.

What are the benefits of a fun habit of running and walking your pet in the morning or at night? You will benefit from added oxygen volume, toned up muscles, your heart will work more efficiently and you'll look and feel great. Guess what? The same benefits you achieve, your pet will benefit from too. Start your habit today!

Karen Sargent is the creator and designer of a web site for women's sport apparel. She's a physical educator and health teacher in a public school system in Illinois.

http://www.womensportapparel.com

A Fresh Look at Aerobic Videos

Which part of your body troubles you most? Is it your belly or is it the buns? Of course it is different with every person. But all of us do fight with the bulge. No matter if the problem is in our love handles or our thighs, we all want the problem solved and aerobic videos may be just what the doctor ordered.

There is a chance that you may be of the lucky few that don’t have weight issues and seem to always be in a perfect shape. But if you are not then you are definitely one of us, the ones that are constantly struggling with their weight. There is only one way of being successful in that battle and it is to understand how to lose those pounds and maintain your figure afterwards. There are options available that include getting some aerobic videos, starting a new diet or going to the local gym.

If you have never tried aerobic videos you must do it. These are really good and give wonderful results when it comes to either staying in shape or shedding those extra pounds. In fact it is a contemporary technological improvement you can make a good use of. You get a personal professional instructor on video. He tells you everything you have to do and you only need to follow. Although they are easy enough to understand, aerobic videos sometimes can be hard to get used to.

That usually depends on the shape you are in when getting started. I must admit that I’ve always found my wife’s aerobic videos funny, as she still uses the Richard Simmons retro ones, but still they bring good results and at the end those results are what really matters. If they do help you lose weight and stay fit, then do not give them up.

Aerobic videos now are available everywhere. There are thousands of programs to choose from. And what is more - there are specially developed, targeted ones. You can decide to tone up your abdominal muscles or to go for the bun of steel, you can also go for the overall workout and you only need a minute to get the video. If you somehow find it difficult to get the videos that are just for you, go online and you will get all the help you need.

Search for aerobic videos and browse through the incredible number of results you’ll get or just try the endless selection of Amazon.com. There is no way that you won’t find the perfect video for you both regarding your needs and your price range. Then you only have to play that video and exercise enjoying the comfort of your own home, deciding on the time of every training yourself and losing those pounds in the best possible way. Do not wait, get started and get the body you’ve always wanted.

Morgan Hamilton offers his findings and insights regarding computers. You can get interesting and informative information here at Aerobic Videos

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