Aerobic (or Cardio) Fitness

It's necessary not just to help you fit into a pair of jeans or a miniskirt, but it helps reduce stress, prevent disease and it keeps your heart healthy. Cardiovascular or Aerobic Exercises is any activity that elevates your heart rate over a sustained period of time.

Aerobic (cardiovascular) fitness is one of the most important components of physical fitness.The other components are muscular strength and endurance, and flexibility and low-back function. Cardiovascular fitness is measured as the amount of oxygen transported in the blood and pumped by the heart to the working muscles and as the efficiency of the muscles to use that oxygen. Increasing cardiovascular fitness means increasing the capability of the heart and the rest of the cardiovascular system in their most important task, to supply oxygen and energy to your body.

Having good cardiovascular fitness has many health benefits. For example, it decreases your risk of cardiovascular diseases, stroke, high blood pressure, diabetes and other diseases.

The American College of Sports Medicine recommends that aerobic exercise should be performed for a minimum of 20 minutes. The exercise should be done at least 3 times a week at 60% of your Maximum Heart Rate (see Heart Rate to know your Maximum Heart Rate or go to Fitness Calculators). If you exercise less than the recommended duration, your health benefits will be minimized. Still, exercising 4 or more times a week will increase your health benefits.

There are a lot of Cardiovascular Exercises to choose from. A few of which are Swimming, In-line Skating, Hiking, Running, Cycling, and Walking. With a wide range of Aerobic Activities to choose from, you can be assured that you will find something you’ll enjoy doing. However, before plunging into any of those exercises, it is important to take note of your heart rate. Monitoring your heart rate will allow you to check your body’s response to various levels of exercises and even help you maximize the effectiveness of your workout.

There is a hefty list of health benefits associated with doing cardio exercise. Here are some top reasons to include cardio in your workout routine:

- It strengthens the heart
- It strengthens the lungs and increases lung capacity
- It boosts the metabolism, burns calories, and helps you lose weight
- It helps reduce stress
- It increases energy
- It promotes restful sleep

Fitness & Martial Arts

Doing the same Fitness exercises over and over again may not be fun at all. While you can get the desired results from your Fitness program, you can do something to make it more effective and a lot more fun to do. you might consider putting some chops, kicks and flips into your exercise routine. Why not include Martial Arts in your Fitness routine?

Martial Arts can be done as training for self-defense or as a sport, and are an excellent way of keeping you in good shape and at the same time, developing your self-esteem and self-discipline. There are different styles which make use of different systems and techniques. Some of these disciplines that you can do to stay fit or as great additions to your Fitness program are Judo, Taekwondo, Capoeira, Muay Thai, and Karate.

Judo: Judo is a Japanese Martial Art which involves Its trademark throwing, control holds, arm locks and choking techniques make it the martial arts form of choice for many martial arts movies. But its emphasis on safety and full-body physical conditioning make it the martial arts favourite for millions of exercisers. Judo is a good exercise, as it employs all major muscle groups and improves strength, agility, and flexibility.

Taekwondo: This is one of the most well-known members of the Martial Arts family. Originated in Korea, Taekwondo involves a lot of hand movement and legwork such as high kicks, so it is a great full-body exercise. With regular Taekwondo sessions, you will lose those unwanted pounds, tone and strengthen your muscles, improve your hand and body coordination, and develop self-confidence.

Capoeira: This is a dance, Brazilian form of Martial Arts, self-defense, and cardiovascular exercise all rolled into one. It involves a lot of body movements which are done with authentic music. That is why this is a fun way to lose weight and increase strength and agility. Capoeira combines the element of dancing, singing, and Martial Arts, making it a fun and high-energy activity.

Muay Thai: Muay Thai or Thai Boxing is done as pre-fight training and is becoming popular as an intense aerobic workout. It makes use of fists, knees, and elbows to hit the opponent. This discipline develops muscular endurance and quickness in different body movements. For safety purposes, do not forget to do some stretching or warm-up exercises before any Martial Arts session to avoid injuries and muscle strain.

There are many other forms of Martial Arts that you can participate in to stay fit and develop strength not only in your muscles but also in your character. Whatever discipline you choose, just keep in mind that Martial Arts do not teach you to hurt other people. Make use of their teachings and principles so you can be a strong person inside and out.

I believe there are several other benefits that should be highlighted to encourage others to use it also as a tool for lifelong wellness.
1) Builds a Foundation of Proper Form
2) Build Exercise Knowledge
3) Motivates Functional Training
4) Builds Discipline and Self-Control
5) Encourages Healthy Eating
6) Builds Camaraderie
7) Growing Sport

Why do Fitness?

Many years or centuries ago we as a race worked out pretty much every day. Most people did some sort of physical labor for a job or for just basic survival. There were no preservatives or artificial sweeteners or diet pills and since food was not nearly as abundant most were not usually overweight. So people were not dying from obesity related illness or disease, they were just dying from other natural causes like rotten teeth!

Well along came modern technology and out the window our built in workout routine. So we ‘work’ all day but we don’t actually do anything with our bodies. We sit more than ever and eat more than ever. So we invented a thing called fitness. Fitness is suppose to make us better. It is suppose to make us happier. Well if you are exercising and dieting and you are miserable then something is wrong. This is where the concept of balance and moderation come into play.

Everyday, the clamor for good looks and great, sexy body is amplifying. While there are lots of medical advancements that could produce your desired body and good looks to some extent, there is still no real substitute for Fitness Exercise. Scientific evidences increasingly confirm that the best key to achieving your desired physical Fitness is, without doubt, regular exercise. There are more significant benefits you can get from exercising other than improving your appearance. Fitness is your cheapest insurance:

Here are some benefits of physical fitness:

- Exercise alleviates many current health problems: Exercise reduces the risk of developing high blood pressure, colon cancer, and diabetes. It also helps people with chronic conditions, improve stamina and muscle strength.

- Exercise improves your sense of well-being: Study after study has revealed that staying physically active not only prolongs your life, it also improves your quality of your life. Not only does it help you set off with more energy, regular physical activity also improves your quality of sleep and ability to cope with stress.

- You're more likely to live a long and healthy life: Regular exercise reduces the risk of developing heart disease, high blood pressure, high cholesterol, type 2 diabetes and certain types of cancer. It also reduces the risk of having a stroke. In one eight year study of more than 20,000 men, those who were lean but unfit had twice the risk of death as those who were lean and fit.

- You'll have more energy, strength and stamina: People who complain that they don't have enough energy to exercise fail to realize that working out gives you energy.

- You'll get sick less often: Both aerobic exercise and weight lifting strengthen the immune system.

- Exercise can relieve depression: One of the best ways to chase the blues away is to exercise. Research has shown that for mild to moderate depression, regular physical activity can be as effective as psychotherapy. Exercise can also improve the appetite of those who don't feel like eating, and reduce the food cravings of those prone to overeating when stressed. And unlike many medications, exercise delivers positive side-effects.

- Exercise can reveal various disorders: Serious and recreational athletes, even casual exercisers who tend to be in tune with their bodies, often notice changes in their performance that can indicate a medical problem. The changes may be nothing, but they might pinpoint problems such as anemia and heart problems.

- You'll keep your bones strong: Both men and women start losing bone mass around age 35. Lifting weights can not only stop the loss of bone mass, but in some cases it can even reverse it. This drastically reduces the risk of osteoporosis. Weight bearing exercises like walking and running also help keep bones strong.

- You'll enjoy life more: Life is much more enjoyable when you're fit and healthy. You look and feel good and you're more productive in everything you do.

Related Articles
- Fitness Workout - Running and Jogging
- Fitness Workout - Swimming
- Fitness Workout - Walking
- Fitness Workout - Hiking
- Fitness Workout - Bicycling
- Fitness Workout - Yoga
- Fitness Workout - Skating

Fitness Workout - Bicycling

Cycling is one of the easiest ways to fit exercise into your daily routine because it's also a form of transport. It saves you money, gets you fit and is good for the environment.

It's a low-impact type of exercise, so it's easier on your joints than running or other high-impact aerobic activities. But it still helps you get into shape.

Bicycling is not only one of the Best, Easiest, and Most Popular Forms of Exercise, it also is a lot of fun! Cycling is great for people who like speed and a variety of pace. Unlike jogging or aerobics, you don't need to worry about joint impacts. Also, pedaling in the fresh air is invigorating and refreshing. One of the most popular type of these Cardio Exercises is Mountaing Biking.

An excellent aerobic conditioning, cycling strengthens the legs, especially the quadriceps and tones your muscles superbly. Don't forget, this Cardio Exercise is also one of the least expensive because quality bicycle equipment lasts a long time.

Incorporate Bicycling in your Fitness Plan: Do this exercise 3 to 4 times a week, for a period of at least 20 minutes.

Fitness Workout - Swimming

Swimming is an activity that burns lots of calories, is easy on the joints, supports your weight, builds muscular strength and endurance, improves cardiovascular fitness, cools you off and refreshes you in summer, and one that you can do safely into old age.

If you want a powerful and effective, total body shape-up tool, Swimming is the Cardio Exercise for you. Being a completely non-impact exercise, Swimming is also perfect for the very overweight, the injured, the recovering, and the paraplegic.

Performed with good technique of the swimming strokes, it can Improve your Fitness Level and burn calories more effectively than many other forms of Aerobic Exercise. Swimming also has a dual effect of building cardiovascular strength, and toning and strengthening your body's major muscles at the same time.

Targeted Fitness Goals: strengthens your heart and lungs; builds a stronger upper body; burns calories; entire body workout

Incorporate Swimming in your Fitness Plan: Swim for about 30 minutes 3-5 times a day.

Fitness Workout - Hiking

It's a completely different experience than anything you are going to do in the gym or on the side of a rock. It's more of a full body experience. Your heart and lungs are being taxed and then your whole sense of balance as well.

If you're interested in outdoor activities and scenic views, then Hiking is for you. Although hiking is just a form of walking, this cardio exercise is an excellent form of exercise for people of all fitness levels.

Trails that range from easy to challenging are available to almost every state park - at little or no cost. If you are a beginner, go on easy flat walks. For the more experienced ones, you can head straight up a mountain. If you want to burn more fats and calories, you need to maintain a steady pace.

Hiking is not only an excellent cardiovascular exercise - it provides psychological benefits as well. Hiking helps you clear your head and offers a feeling of relaxation and enhanced well-being that comes on after a few-mile hike in the woods.

Targeted Fitness Goals: Help build muscle strength, particularly in your calves, hamstrings, quadriceps and gluteus muscles. Hiking helps strengthen your bones since it is a weight-bearing activity. You will burn more calories if you carry a backpack as it will add more weight

Incorporate Hiking in your Fitness Plan: Do this Cardio Exercise for about 25-30 minutes, 3-4 days a week.

Walking Mistakes to Avoid

walk is one of the best exercises for our health. A 30 minute walk early in the morning is worth a 2 hour hard core excercise in the gym. It gives us a sense of happiness calms our agitated nerves and cools the mind body and soul.

Walking the wrong way can lead to wasted effort or even injury, not to mention ridicule. Here are some of walking mistakes that can be avoid

- Overstriding: When walkers try to walk faster, a natural inclination is to lengthen your stride in front, reaching out further with your foward foot. This leads to a clumsy, ungainly gait, striking hard with the feet. Your shins hurt and you really don't get any faster.
- Wrong Shoes: Not all "walking shoes" are good for walking. If this describes your shoes, you are setting yourself up for plantar fasciitis, muscle pulls and knee problems.
- The Wrong Clothes: clothes matter when you take a walk. Here are some common mistakes with choosing your walking clothing.
- Walking Flat-Footed: Instead of rolling through the step with your forward foot from heel to toe, your foot is flattening out prematurely and you land flat-footed. Either you are fighting stiff, heavy shoes or your shins are too weak to let you roll through the step.
- No-Arm-Motion: It is natural to move your arms while walking to counterbalance your leg motion. But if you keep your arms stiff and straight at your sides, they act like a long pendulum, slowing you down. You can add power and speed by using you arms effectively and more naturally, by bending them and letting them swing naturally forward and back as you walk.
- Leaning: Somewhere you read to lean forward when walking. Or, you may be leaning back on your hips. Leaning forward or backwards or holding your back swayed can all result in back pain and do not contribute to speed or good technique.
- Head Down: You are always looking down, hanging your head and staring at your feet.
- Drinking Water: You don't drink enough water before, during, and after walking.
- Overtraining: you walk and walk and walk. But you have lost your enthusiasm. You feel tired, irritable. You always have aches and pains. You may be overdoing it.

Related Article
- Fitness Workout - Walking

Fitness Workout - Walking

Walking is one of the easiest, most versatile, and most profitable cardio exercises to be fit. All you Need to Walk is a good pair of shoes, comfortable clothes, and desire.

A 30 minute walk early in the morning is worth a 2 hour hard core excercise in the gym. It gives us a sense of happiness calms our agitated nerves and cools the mind body and soul.

Walking is a great way to learn about how your heart rate reacts to different exertion levels since it's easy to monitor and control how hard you work. It doesn't matter if you Walk Outside (e.g. Hiking) or Indoors on the treadmill (especially if the weather is poor) since you will get just as much exercise.

Benifits of walk.

Given below are some of the benifits of walk. (These are just a few of the hundreds of benifits that you get from walk and a seprate book can be written on this topic but I am only giving you the most relevent)

1- It gives your lungs and blood a rich source of fresh oxygen.
2- Very good for people suffering from high Blood Presure.
3- Gives a good excercise to the lower extremities joints specially knees and ankles.
4- Highly recommended for arthritis patients.
5- Helps to lower LDL (bad cholestrol) and increases HDL (good cholestrol)
6- If you take a hot glass of water mixed with lime juice and honey it may help to reduce your weight very fast.
7- The cool and mistic atmosphere of early morning is very benificial for patients suffering from depression and anxiety.
8- Increases you energy and work efficiency.
9- Helps to control high blood pressure.
10- If combined with yoga or meditation, it is alone sufficient for overall health and no other excercise is needed.

Fitness Workout - Yoga

Yoga is a holistic form of exercise that has been practiced for thousands of years. It is generally considered to be a safe, beneficial practice for people of varying ages and levels of physical fitness. The many benefits of a regular yoga practice stem from its emphasis on connecting the mind and body through performing conscious, focused postures, breath work and meditation.

It is consists of Ancient Theories, observations and principles about the mind and body connection which is now being proven by modern medicine. Substantial research has been conducted to look at the Health Benefits of Yoga.

The whole system of Yoga is built on three main structures: exercise, breathing, and meditation. The exercises of Yoga are designed to put pressure on the glandular systems of the body, thereby increasing its efficiency and total health. This Cardio Exercise has both physiological and psychological benefits: it increases your cardiovascular efficiency, improves your posture and balance, at the same time improves you mood and decreases your level of anxiety and depression.

Anyone can practice yoga. You don't need any special equipment, clothing, classes just the will to pursue a healthier and happier lifestyle. The yoga postures and "asanas" exercise every part of the body, stretching and toning the muscles and joints, the spine and the entire skeletal system. And they work not only on the body's frame but on the internal organs, glands and nerves as well, keeping all systems in radiant health. By releasing physical and mental tension, they also liberate vast resources of energy.

Targeted Fitness Goals: stretches and tones the muscles and joints, the spine and the entire skeletal system; work not only on the body's frame but on the internal organs, glands and nerves as well

Incorporate Yoga in your Fitness Plan: At least 30 minutes per session, 3-4 sessions per week.

Fitness Workout - Skating

skating contributes directly to improving the most sought-after exercise goals: improved aerobic fitness, strength, endurance and body fat reduction. Fast-paced skating has been proved to be just as aerobically beneficial as running; compared to cycling, an equal skating effort results in a better muscular workout for hips, thighs and shins. As long as you apply yourself to purposeful workouts with specific daily goals (as opposed to simply going through the motions), you are setting yourself up to enjoy the maximum possible benefits from fitness skating.

Skating can be excellent for enhancing your cardiovascular fitness, toning your legs, and burning calories - given that you become skilled enough to skate quickly, fluidly, and aggressively.

The fastest growing sport of the past decade is In-line Skating. In-line skating or rollerblading has been shown to burn more calories than cycling and almost as much as running. And because you're gliding rather than pounding the pavement, this cardio exercise produces less than half the impact to your joints than running. In-line skating is not only great for the lower body, it's also fun and convenient.

Targeted Fitness Goals: tones legs; strengthens your quadriceps, hamstrings, glutes and lower back muscles. If you pump your arms vigorously as you go, you'll benefit your shoulders and upper arms as well. You'll burn about 400 calories an hour by skating at a rather leisurely pace.

Incorporate Skating in your Fitness Plan: Skate for 20-30 minutes, 3-5 days a week.

Health benefits of running and jogging

Running and jogging are effective ways to lose weight and fight weight-related disease, especially when paired with a sensible diet. Jogging requires more muscle than walking and can be done by anyone, where as running requires more effort than jogging. It is more intense than jogging. Running speed is affected by stride length and frequency as well as total body fitness.

The following are the list of some health benefits of Running might inspire you to start.

1) Improve Your Performance in Bed: Think of improving your performance in bed? Forget pills or enhancements product, you just need to start running or jogging and you'll on your way to last longer. SO TRY IT!

2) Relieves Stress: One of the most popular benefits of running for working adults is... Running is a great "Stress Relievers". Stress is something that most people love to get rid of, but unfortunately most people can't. So if you feel stress or overwhelm, try taking a break and "let-off" some steam by running. Because your body will releases "Endorphin" when you run, which makes you feel good and happy.

3) Improved Your Cardiovascular Fitness: Another major health benefits of running and jogging is, it helps to improve your cardiovascular fitness. Having good "Cardio Fitness" makes your heart stronger and efficient in pumping more high oxygenated rich blood cells to the rest of your body. This gives you more energy. And because of the increase number of red blood cells in your body, this will also help your body to facilitate the transportation of oxygen.

4) Psychological Benefits: NOT only will you benefit physically with regular running, but it will also benefit you Psychologically too! And compared to a sedentary person (a person who does not exercise regularly), you’ll achieve greater personality characteristics.

5) Burn Calories & Lose Weight: If you are sick and tired of being overweight, running regularly can help you to burn of calories - This makes you lose weight and have the perfect figure you've always wanted. So, why DO you need to spend more money unnecessary to lose weight by buying "Slimming Tea" or "Weight Loss Pills" which you know are just a gimmick. Running and jogging is easy, cheap and you can do it almost anytime and anywhere.

Related Article
- Fitness Workout - Running and Jogging

Fitness Workout - Running and Jogging

Running and jogging are forms of aerobic exercises. Both these aerobic exercises help the body to loose weight and make over-all improvements in one’s health. It provides a great cardiovascular workout, strengthens and tones your muscles. Regular jogging gives better overall physical condition as well as some other health benefits, including mental benefits such as relaxation and reduction of anxiety. Most importantly for many, running is a good way to lose weight and generally get fitter.

Regular running and jogging is a good way to improve your health and fitness. You do not need to become a marathon runner to benefit greatly from running. Many people are concerned about long-term damage to joints such as knees, ankles and hips, as a result of running. However, with good quality running shoes and a sensible approach, the risks are minimal, and the benefits of being fitter outweigh those possible risks.

You should start out at a slower pace for a few minutes if you have not warmed up already. Then you gradually increase to a comfortable speed. Once you become familiar with a few different routes, you will quickly learn the best pace for you, and also will know when to push yourself a little harder.

Timing each run is a great way to monitor improvements. Some days you may feel that you have not run so well, but the time on the clock may show that you have actually matched your personal best.

Incorporate Running and Jogging in your Fitness Plan: Run or jog for 20-35 minutes, 3-4 times a week. Aim for 10-12 miles per week.