How to loose weight with Cardiovascular Exercise

How to loose weight with Cardiovascular Exercise

When you hear the word cardio, you probably think of sweat dripping off your forehead while running on the treadmill on your lunch break without having actual food. It’s true though. Cardiovascular exercise, also called aerobic exercise consists of doing activities with oxygen.

This type of exercise hits large muscle groups, including legs, upper body. It requires intense respiration or controlled breathing, and increases heart rate. The most common forms of cardio exercises include walking, running, swimming, cycling, and gym classes. Cardio machines include rower, elliptical, stair climber, bike, treadmill and the like. 

Cardio exercise play a critical role in burning burn calories and aid in weight loss. In order to increase the rate of losing weight, it’s advised that you combine it with at least two to three days a week of strength training workouts. The amount of cardio burned in order to lose weight depends on various factors like the current weight, diet, daily activity level, and age.

The formula to lose weight is simple as you need to create a calorie deficit which means that the number of calories consume must less than the amount of calories burn. The amount of weight lost depends on the amount of calories burned during exercises over the course of a week. A counting app is recommended to accurately measure the amount burned and consume. These trackers will allow the input if daily food intake and physical activity throughout the day, then calculate the current calories in/calories out equation. 

For the most effective results, you should get at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes a week of vigorous-intensity aerobic exercise each week to create a 3,500-calorie deficit, and lose one pound each week. Muscle strength-training activities that involve all major muscle groups are also recommended at least two days each week for prolonging the results. 

Tips to maximize workouts benefits

Tips to maximize workouts benefits

Understand the connection between eating and exercise can make a huge difference in your workouts. 

When and what you eat can be important to how you feel when you exercise as they go hand in hand. In this article, you will find these eating and exercise tips to maximize your workouts results. 

1. Eat a healthy breakfast

If you exercise in the morning, you should finish breakfast at least one hour before workout which will fuel you with energy. Don’t avoid carbohydrates as eating carbohydrates before exercise can improve workout performance duration and intensity. However, breakfast before workout should be light and accompanied by healthy drink. Good breakfast options include: Whole-grain cereals/ bread, Low-fat milk, Juice, fruits, etc. You might also have some coffee in the mornings but not too much. 

2. Watch the portion size

As you find this advice everywhere, be aware of the portion, especially before exercise. You should finish the large meal at least three to four hours before exercising while with small meals or snacks, finish them at least 2 hours before working out. Eating too much, you might feel sluggish while eating too little, you wouldn’t have enough energy.

3. Snack well

This might depends on each individual, thought you can have small snacks right before and during as long as you feel OK. Snack help prevent distracting hunger pangs which is significantly important if you plan a workout several hours after a meal. Good snack options include, energy bar, fresh fruit, Yogurt, smoothie, whole-grain bagel or crackers, low-fat granola bar, peanut butter sandwich, Sports drink or diluted juice, etc.

4. Eat after you exercise

Eat a meal that contains both carbohydrates and protein within two hours after exercising would help your muscles recover and to replace their glycogen stores. Good post-workout food choices include: Yogurt and fruit, Peanut butter sandwich, Low-fat milk and pretzels, smoothie, whole-grain bread with vegetables, etc.

Does fitness help beautify the body?

Does fitness help beautify the body?

Do you fully understand the benefits of regular exercise to your health, life and spirit?

Regular exercise is considered an effective and very effective method for both physical and mental. With proper and diligent fitness participation, it is no exception. Regular exercise will bring practitioners huge benefits that not everyone knows, including people who often participate in training.

According to health experts, participating in fitness gives people a lot of effects both in terms of health and spirit. And specifically the benefits of fitness that you can easily recognize are:

1. Help with good health and a healthy body

A fit and toned body is the first and most noticeable thing when we participate in regular fitness. This is also the point that attracts many young people to practice this subject.

For humans, health is the most invaluable asset that sometimes we cannot afford to buy. Without good health, the ability to work less, the ability to withstand pressure jobs is almost impossible.

In addition, participating in fitness will help improve health and thereby increase the body’s resistance to help us prevent germs and diseases.

2. Mentally strong and agile

The strength training and quite heavy exercises will help us push the toxins out of the body through sweat glands. In addition, fitness is also a method to entertain us after hours of hard work. All these things will help our mind always feel relaxed, lucid, full and all pressure, stress will be released quickly.

When we feel most comfortable, work efficiency will increase and even eating will be more delicious, sleep will be better. With this mental benefit, you will easily feel after having participated in this subject for a short time.

3. Weight training helps increase endurance

The training process and the effort when participating in exercises will help us have an intangible asset extremely valuable. From the effort in the exercises, each exercise, every breathing and the effort to try to complete the exercise, perseverance in the long run to reach the goal of shape will help train in each of them. A habit of always trying our best, persisting overcoming difficulties to reach the set goals will help us be more successful in this life.

4. Exercise helps you feel more confident

Exercise regularly will help you slim, attractive and a beautiful body. This will make you a lot more confident in your daily life. A standard body will help you choose clothes a lot easier than others. This is also a factor to help you be more confident in a crowded place.

How breakfast help weight loss?

How breakfast help weight loss?

Many people believe that breakfast is the most important meal of the day which aid in losing those extra weight. The underlying reason is that breakfast can give a person energy for the day and help reduce the risk of overeating. In this article, we will explore the best breakfast foods that aid weight loss. 

Fiber-rich foods

Fiber-rich foods such as oatmeal is one of the best breakfast option for weight loss as food that rich of fiber have less visceral fat and inflammation. It also help improve symptoms of metabolic syndrome – a risk factor for diabetes. 

Protein-rich foods

In general, eating protein-rich foods for breakfast or at any other time of day greatly support weight loss as it help people feel fuller, reducing overeating, and burning more calories. Furthermore, protein-rich foods also contain a wide range of nutrients which allow a person to get enough nutrients without consuming lots of calories.

Avoid high calorie foods

High calorie foods are the root cause of obesity; hence, if a person want to lose weight, they must avoid foods that are high in calories and low in nutrients through reducing calorie intake at breakfast time and throughout the day. In order to reduce the amount of calories consumption, avoid adding sugar to breakfast foods or replace white sugar by brown sugar or honey. When shopping, select cereals that contain less sugar and avoid pancakes and pastries that contain lots of sugar.

Avoid sugary drinks

The amount of sugar and calories in sugary drinks is even higher than those in solid foods. Even fruit juice contain a high amount of sugar and calories but little nutritional value. Hence, try to eat the whole fruit rather than drinking juices.

Eat whole foods

Nutrient dense foods offer more nutritional value which may help a person feel fuller longer and help reduce the risk of heart disease and constipation as they contain many nutrients and rich in fiber.

3 importance of sleep to bodybuilding

3 importance of sleep to bodybuilding

Successful bodybuilding requires a lot compared to spending countless hours at the gym.

In order to gain lean muscle mass, you also need to have a healthy diet and the abundant rest for your muscles to recover and grow. Exactly how much sleep you need can vary. for each person. But a lack of sleep will have a negative effect on your muscle growth and your ability to put your best effort out at the gym.

1- Producing Cortisol

 Cortisol is a hormone in your body that your adrenal glands when you release heavy training. According to the International Sports Association, cortisol functions as a counter with testosterone, human growth hormone and other muscle building hormones by breaking down your muscle tissue to release amino acids for energy. Washington State University recommends that long periods of insomnia can lead to continued elevated cortisol levels, which can greatly impede your body’s progress.

2- Glycogen store

 Glycogen is the form of sugar that stores your body for your muscles to use as the following energy. You can most easily gain glycogen for later use by eating carbohydrate-rich foods. However, if you are not getting enough sleep for your body, you may start slowing down how you store glycogen. This means that when your next job, you may run out of fuel halfway. This not only limits your ability for an effective exercise routine, but it can also increase your body’s production of cortisol as strains to find an alternative source of energy.

3- Growth hormone

Human growth hormone, or HGH, is one of the most important hormones your body releases to aid in muscle recovery and growth. According to the book “Trainning Gym Gold and Nutrition System”, your blood HGH levels are at their highest level about two hours after you go to sleep. Having a high, sustained level of HGH in your blood increases your muscle’s ability to absorb amino acids from proteins, thus facilitating more muscle growth. So missing out on your sleep can counteract the potential benefits of your rigorous bodybuilding diet.

Exercise properly to avoid injury

Exercise properly to avoid injury

Let’s find out some methods of bodybuilding properly to avoid injury and maximize the effectiveness of the exercise in the article below.

1. Always warm-up before starting the exercise

If your warm-up exercise is just a few steps away, or a few twists and turns or hunches, then you won’t get enough of it. The right method of bodybuilding always starts with warm-up exercises. This is a very important step before doing the following exercises and is especially necessary when you perform heavy exercises.

Warm-up exercises help wake your joints and muscles to start working more smoothly, help activate blood vessels, weak muscles and gradually increase body temperature to help you prepare for heavy exercises. more after that without cases of joint pain or sudden muscle strain.

2. Note to adjust the body shape when exercising at home

When practicing at home and without an instructor, you may make mistakes in your posture and may be the cause of your injury. When your body starts from the wrong position, you will have to use other muscles that are not part of the exercise, which will create an imbalance in the joints. This can lead to angina attacks, which can eventually damage your body.

To fix this, adjust your posture by looking in the mirror to correct yourself and focus on listening to the instructions. This not only helps avoid injury but also helps to adjust your posture and height.

3. Practice breathing properly when lifting weights

Breathing during exercise needs to be rhythmic and exaggerated so you don’t get exhausted quickly. Learning how to breathe properly when weights is also a way to reduce existing pain.

And of course, improper breathing can also cause new attacks. When doing light exercises, breathe regularly to the rhythm, one inhale and one gentle exhalation through the nose. When moving through heavy exercises, try to take a deep breath and slowly breathe from your nose. If the exercise is intense and fast, breathe slowly through your mouth.

4. Avoid overtraining

Nothing too much is good. Exercising properly requires you to know how to combine reasonable exercises in the right amount of time. Your body is not a machine and of course there is a risk of being injured if forced to work excessively. Stress, muscle pain or joint pain are injuries that occur more easily when you exercise too much.

Make sure you have at least 1 rest day a week to recover your body after hard workouts. You also need to arrange alternating light exercises, or at least do stretching exercises at the end of the workout. Otherwise, the injuries will take longer to recover.

5. Select the appropriate exercise

Not all exercises are suitable for your body and fitness. If you have a “standard” body shape, you should not do the average heavy exercises immediately, but you need to practice the exercises for basic posture first.

Or if your body is not healthy then you can not do the exercises that require long time. Listen to your body first and ask your instructor to find the best exercises to avoid unwanted injuries.

9 great benefits of fitness you should know

9 great benefits of fitness you should know

Fitness is currently a favorite and many people choose to exercise because it brings great benefits to the human body.

Burn more fat

According to the latest research published, bodybuilding will help people lose belly fat faster and more effectively than traditional exercise (walking, jogging …). Studies have shown that, while aerobic exercise burns both fat and muscle mass, bodybuilding almost completely burns fat.

Burn more calories

Do you know muscle mass determines most of your body’s metabolism? Therefore, bodybuilding helps you gain muscle, the more muscle you will burn, the more calories you will burn. Fitness exercises not only help you burn calories during exercise but even after stopping exercise, as soon as you brush your teeth, go to sleep, to check the message, you will still burn more energy and burn fat than usual.

When you feel physically healthy, you will always feel refreshed mentally. Fitness helps you practice perseverance, increase your confidence, the ability to overcome difficulties and challenge yourself.

Promote flexibility

Fitness exercises can improve the flexibility of the body as well as daily diet. The most important thing is that you must choose a training regime that is suitable and suitable for you.

Help strengthen bones

Exercise not only helps improve muscles but it also helps strengthen bones. When you work out, muscles work on bones and reflexively, bone cells respond by creating new bone cells. It is these new bone cells that will make bones stronger and stronger.

Normally, people often think that lifting weights will make the body more muscular. But the reality is not so, bodybuilding exercises usually only lose about 5-10% of strength, which limits muscle formation. With just moderate exercise and a healthy diet, you can have a fit and toned body.

Prevent joint pain

Fitness is an effective solution for the treatment and prevention of joint pain. Fitness exercises will keep the joints in place, limit stiffness and increase flexibility. Moderate and proper bodybuilding exercises will help maintain healthy bone and joint mass.

Help you run better

Healthy muscles mean running and exercising will be better. When exercising, these exercises will support body weight, maintain a good physique and improve the strength of limbs. Not only that, bodybuilding also increases the number and size of muscle fibers that burn calories, boosting performance.

Exercise is good for the heart

Numerous studies have shown that regular exercise with the ideal regime can improve heart health and blood fat levels effectively.

5 yoga exercises to help the body slim and beautiful

5 yoga exercises to help the body slim and beautiful

Yoga is a sport with many health benefits, for women, this sport also helps to increase the natural beauty, the body becomes slimmer. Just be patient with these 5 simple exercises below that will help you accomplish that.

1. Bend forward

With this posture, the 2nd round is strongly impacted to help you eliminate the excess fat accumulated in the hip.

Step 1: Two feet wide open with two feet, hands clasped from behind behind and put high to head.

Step 2: Slowly bend forward so that the face almost touches the floor, simultaneously combine to take a deep breath and hold the breath for a few seconds and then return to the original position.

2. Cross your fists

This posture directly affects the thigh muscles to help the legs are straight and firm. At the same time, this movement also helps blood flow to the brain more easily, relieve fatigue.

Step 1: Posture of standing with legs at shoulder, leaning, hands on floor, buttocks protruding.

Step 2: Take a deep breath and bring your right hand around to grab the left ankle.

3. Against the opposite leg

The benefit of this posture is that it helps to open blood vessels from the legs to the brain, directly affecting the thigh muscles and hips to help slim body.

Step 1: Lie down on your back with your hands on your sides

Step 2: Slowly bring your legs straight up. Combine deep breathing and hold the position for a few seconds and then return to the original position.

4. Stretching like fish swimming style

This position helps to clear blood vessels from the brain to the spinal cord, directly affecting the back, chest and thigh muscles.

Step 1: Lying on your stomach, with your legs straight back.

Step 2: Hands with the body along with breathing and lifting the chest up. Breathe out and return to the original position. Perform 5-6 beats.

5. Twist your body

This posture directly affects the group with thighs, waist and chest helps body develop more evenly.

Step 1: Stand straight, legs close together, hands clasped in front of chest.

Step 2: Slowly slouch, then lean to the left in combination with a deep breath, hold this position for a few seconds, then switch sides. Perform 4 times each side during a workout.

Top sport lose belly fat fastest

Top sport lose belly fat fastest

1. Badminton

Recently, badminton is also ranked among the most effective belly fat reduction sports today. This is a sport that is very popular with the women, the movements of running, supporting the bridge, throwing the ball, jumping high help the legs more solid, the hands are flexible and the abdominal muscles more supple. Only after a period of practice, surely you will see a noticeable change in your waist.

2. Jogging

Losing belly fat by jogging is the most popular and trusted way to lose weight. In just half an hour, a woman weighing 65kg will “burn” 570 kilo of calories. To effectively reduce belly fat by jogging you:

– Jog every morning and evening, about 30-45 minutes.

– Light jogging, does not need fast intensity but must focus on forward to create posture and force.

– Choose clothes that are comfortable and sweat-proof.

3. Aerobic

Aerobic exercise is also one of the most popular belly fat reduction sports today. This sport has up to 10 different “branches”, of which the aerobic type with the up and down moves is considered to be most effective. By constantly swapping your feet on a low platform, you can burn 310 – 410 kilos of calories in less than 45 minutes. However you should note:

– Should practice at least 5 aerobic sessions/week

– Do not forget to start before starting exercises to avoid muscle tension, cramps.

– Choose the exercises that suit your health

4. Swimming

You know not swimming is a sport that reduces belly fat is considered to have the most long-term effect. The movements during swimming have a direct effect on the muscles in the abdomen. In particular, regular swimming is also good for health, good for the vascular system, helps reduce belly fat and firm muscles effectively. And with only 45 minutes of swimming you have lost up to 600 kilo of calories.

5. Boxing

In addition to methods to lose weight by swimming and jogging or aerobic… you can also choose a sport to lose belly fat effectively Thai boxing. This is a sport that requires a lot of energy through strenuous activities such as kicking, punching and moving. Practicing this sport can help the body to consume energy up to 500 kilo calories per hour.

3 Swimming Workouts for Weight Loss

3 Swimming Workouts for Weight Loss

Swimming brings about a ton of benefits when it comes to getting in shape thanks to it’s low impact, highly aerobic in nature on the upper and the lower body and its mental and emotional benefits.

If you look for some fun workouts to lose weight, try these 3 swim workouts which are one of the most versatile and effective activities that are designed to torch fat and help you get fit. These 3 workouts feature a fair amount of kicking which is both fun and blast away fat quickly by burning energy.
Each workout features a warm-up set, a little pre-set to get nervous system fired up, and then a fat-blasting main set followed by a gentle warm-down to recovery.

Workout #1: High-intensity
This is a Tabata-inspired workout that is short on volume, but high on intensity to create a skyrocketing metabolic reaction.
Warm-up: 4×100s (on the last 25 of each 100 swim with your fists closed)
Pre-set: 4×25s descend effort from 50%-95%
Main set: 3 rounds with 10s rest between reps

  • 8×25s
  • 50s backstroke swim
    Warm down: 6×50s swim freestyle

Workout #2: The Swim-Kick Aerobic Combo
This activity use to crank up the aerobic level by using different variations of intervals and combos of swim/kick/pull. Alternating swim and kick will keep your heart rate up, toning your legs, and putting in serious yardage.
Depending on your ability, begin with 50s then gradually increase to 100s over time.
Warm-Up: 300s swim freestyle
Pre-set: 200 pull breathing every 3 strokes by 50 + 100 kick
Main set: 30×100 freestyle [2 reps swim – 1 rep kick] – 20s rest between reps.
Warm down: 4x [50 swim choice + 10 deep water bobs] – 10 sec rest.

Workout #3: Vertical kicker’s delight
This workout feature vertical kicking within a descending effort ladder swim set which is a killer way to target your core and backside as well as mid-section.
Warm up: 200 swim freestyle + 8×25 swim in the smallest number of strokes possible (DPS) -15s rest at the end of each ength.
Pre set: 6×50 [25 swim, 25 kick] – 15 rest between rep
Main set: alternate swim and dolphin kick, 15 rest between reps

  • 5×100 swim (80% effort) – 30 vertical dolphin kick
  • 4×100 swim (85% effort) – 30 vertical dolphin kick
  • 3×100 swim (90% effort) – 30 vertical dolphin kick 2×100 swim (95% effort) – 30 vertical dolphin kick
  • 100 swim MAX EFFORT
    Warm down: 8×25 swim DPS – 20 rest between rep.