Heart Healthy Exercise Tips

Heart disease is a serious risk for many adults. In fact this risk has become so prevalent that over the last decade, society, the fitness industry, has become more conscious of “heart health”. You can go into just about any grocery store and see a wide variety of food items that market directly to those individuals who are trying to improve their heart health. Additionally, many health and fitness organizations have targeted programs and equipment just for improving one’s heart health.

healthy heart cholesterol

If you are looking to improve your overall heart health, then check out the following heart healthy exercise tips:

Start Exercising

There are many reasons or excuses for not exercising or going to thy gym. However, if you are looking to improve your heart’s health, whether it’s for treatment of prevention, then you must eliminate the excuses because your life literally depends on it. Doing something as simple as walking around your neighbourhood can help to lower the bad cholesterol (LDL) and increase the good cholesterol (HDL). The goal is to start out walking for at least 10 minutes per day and work your way up to at least 30 minutes per day.

 

Gym Membership

Joining a gym can provide numerous options for your new lifestyle of fitness and heart health. Most gyms offer a wide range of cardio machines, free weights, classes and more. Additionally, finding a workout partner can help you stay motivated to exercise.

 

Aerobic Exercise

In addition to walking, at a brisk pace, there are other aerobic (cardio) exercises that can help improve your heart’s health. Running, stairs, cycling, elliptical machine and others can help to get your heart rate up and improve your overall cardiovascular health. Aim to do at least 30 minutes per day of cardio. Taking a dance class like Zumba is a fun way to improve your cardio while learning how to dance. If you like cycling, a spin class is a perfect option for doing cardio.

 

Bodyweight Exercises

Performing bodyweight exercises like yoga, pilates, pushups, swimming and others, can help to improve your health. It helps to improve muscular conditioning and can even increase the heart rate, which improves the heart’s conditioning level. These are perfect exercises for those who can’t join a gym.

 

Weightlifting

Weightlifting, or strength training, can improve your overall muscular health by improving stamina. An improved muscular stamina and strength, would translate into making daily tasks easier like carrying groceries, walking up an incline and it would also help to prevent age related diseases like osteoporosis. A stronger muscular system means your body won’t have to work as hard to perform daily tasks, which means your heart won’t have to work as hard.

 

Balance

Working on balancing exercises will help prevent potential falls and injuries. Yoga, bosu balls and swiss balls are common methods of balance training.

 

Stretching

Stretching helps improve your flexibility, which is very important for your joints and range of motion. As you get older, you start losing flexibility and range of motion. It’s vital to stretch at least 2 days per week for a minimum of 10 minutes to maintain good flexibility as you get older. Some stretching techniques can even get the heart rate up and improve your heart health.

 

Workout Routines for Women to Look Great & Feel Good!!

Women Exercising in a Fitness Class

The journey to getting a fit & healthy body can be long & arduous, especially for women. With their natural curves, it can be complicated for females to lose unwanted fat deposits & get the bodies that they want. Fortunately, there are different steps that women can take in order to inch their way closer to looking great & feeling good. Here are some steps that you can take in order to get closer to your dream body without having to deal with the frustration & stress that usually comes with a failed weight loss journey.

The first thing that you have to do is to set a clear & easy-to-follow schedule. When it comes to finding the best workout routines for women, you should stick to a schedule that will not be too hard on your body or on the other chores that you have to accomplish daily. At the beginning of your journey, working out three times a week should do the trick. This exercise habit should be enough to kick start your weight loss. Once you have lost the initial number of pounds, then you should jump start your work out & start exercising more frequently. Doing so will help you lose weight faster & build up your body’s stamina.

You should also plan out your workout. Instead of doing full-body workout routines for women day in & day out, it will be better for you to target key parts of your body in different days. Separately work on your back, your shoulders, your arms, your abdominal muscles, your buttocks & your legs. This way, you will be able to ensure that your main muscle groups will have all the time they need in order to recover. One day’s rest between arduous exercise sessions will build your muscles & help you lose fat fast.

Before finding the workout routines for women that you will use to lose weight, you should set realistic goals that you will be able to achieve slowly & surely. You should do this early on in your journey, before you start your first day. Make sure that you will set goals that will push you to challenge yourself without putting too much pressure on you. Avoid impossible goals because they will do nothing but cause you to feel frustrated if & when you fall behind.

Finally, make sure that you supply yourself with the motivations you need to stick to your journey. Sticking with the best & the most challenging workout routines for women will cause you to feel tired at one point. When you feel yourself starting to get burned out, just focus on your goal & keep going!!! Find motivation that will help you stick to your workout day in & day out. Keep pushing yourself until you achieve the body that you are after. With enough determination & discipline, you will be able to achieve a body that will not only look great, but will also make you feel good about yourself as well.

5 Great Fitness Motivation Quotes to Help You Accomplish Your Goals This Week

1. “If you are persistent, you will get it. If you are consistent, you will keep it.”

 

Persistency only gets you so far. Even the most persistent among us can hit walls. The key to reaching your fitness success is consistency. You need to consistently exercise & eat healthy each day, each week, each month, & each year to get the results you deserve. The most successful among us combine both persistency & consistency into a single package of awesomeness.

2. “Giving up on your goal because of one setback if like slashing your other three tires because you got one flat.”

 

Setbacks happen to the best of us. Even our heroes. Even those that seem the most successful. The key is to not let setbacks cause you to quit. Never give up on your goals. A setback is minor in the scheme of things, even when it feels major. Keep chugging along & you will get there.

3. “If you want to get fit, you have to give away only one thing: your excuses.”

 

Excuses don’t help anything. Yet it is very hard to let them go. It is a natural human reaction to make excuses for things that we find difficult. If you hope to get fit, then you have to give away your excuses. Hold yourself accountable. Only you can earn the body that you deserve.

4. “Doubt kills more dreams than failure ever will.”

 

Doubt can cause you to not even attempt something. When you don’t even attempt to accomplish a goal, there is no way you can ever achieve it. On the other hand, working towards a goal does not always guarantee success. But it does far more often than not ever trying. If you are going to fail, at least give it your very best shot.

5. “Anyone can work out for an hour, but to control what goes on your plate the other 23 hours…now, that’s hard work!”

 

I like this quote because it shows just how important nutrition is. Exercise can only get you so far. You need to control what you eat, for each & every meal, if you ever hope to achieve fitness success. Sure, it’s a mental game. Sure, you will slip up & cave in at some point. But look at the big picture, do your best, & focus on eating better every single day.

Train at Home: Gym & Workout ideas for the home.

Most savvy individuals & certainly anybody who takes care of their health know that regular exercise has many benefits. Cardiovascular health, stamina, mood & mental health can all improve with exercise, while the risk of a number of cancers, as well as diabetes & other serious medical conditions, are reduced in those who keep themselves physically fit.

 

The Exercise Dilemma 

While many fitness fans work out a few times a week in a professional gym, there may come a time when that is no longer enough. Some people grow bored with gym routines & look to add something else; such as a dance or a martial arts discipline to their weekly routine, but these are not always available at the gym. Some people might like to exercise more often but have a busy schedule that prevents them getting to the gym, while other individuals, such as shift workers or those with unpredictable or changeable schedules. People need the flexibility to exercise at odd times of the day or night, when most gyms aren’t open.

 

The Solution

 

Fortunately, it is reasonably easy to install a quality exercise space in most homes. To begin with, of course, you need a spare or unused room; in many cases, a garage or basement area will provide the perfect space. If there is no spare room available, building a small extension or addition onto your existing home for this purpose can be a great investment. However, in all cases, the primary consideration when it comes to having an exercise area in the home is that you have sufficient room to move around comfortably & safely.

The second consideration is the internal environment & in particular the heating & lighting arrangements in the exercise room. Additionally, make certain that you do not forget ventilation; excessive heat & condensation can not only damage your home, they can be dangerous to your health if you really work up a sweat in your home gym.

You will also want to think about the flooring in the exercise room. If the room is for light exercise use a normal flooring material should be fine, but for anything more strenuous, such as heavy cardio exercises or weight training, you might want to think about installing a sprung or other sport-optimised floor.

The equipment that you choose to install will depend on your own fitness interests. Many people & in particular dance & aerobics fans will want a generous amount of mirrored surface on at least one wall. A wall clock is another must-have for timing routines accurately & giving you that extra motivation to work faster, harder &  better. You will also need to remain hydrated, so a bottled water dispenser, or even just a tap, should be readily available.

 

A Great Investment

While building a home gym may seem excessive or indulgent to some, it is important to view it as an investment. If exercise is a big part of your life, it is something that you will be doing for many years to come. You need to ask yourself whether you would rather pay for that exercise with private gym fees, or with an investment in your own home which should increase its value.

Exercise is hugely beneficial to your health and, if you have a family, sharing that interest can be equally beneficial for them, too. Although a home gym may involve some initial financial outlay, the long term rewards may just make it one of the best investments you ever make.