Cardio Exercises – Check Your Heart Rate

“Walk a mile before you sleep “, it’s a very popular quote about our health. In order to have the stylish look and immunized body, we have to do the exercise regularly. Cardio exercise helps to protect your body from heart arrest, stroke, high Bp, diabetes, obesity, back pain, etc., lets see about the cardio … Continue reading “Cardio Exercises – Check Your Heart Rate”

“Walk a mile before you sleep “, it’s a very popular quote about our health. In order to have the stylish look and immunized body, we have to do the exercise regularly. Cardio exercise helps to protect your body from heart arrest, stroke, high Bp, diabetes, obesity, back pain, etc., lets see about the cardio exercise in detail.


Main objective of doing the cardio exercise is to have the ideal heat beat rate from the heart. Let’s see how to test our heart rate.

1. Place your thumb on the underside of the wrist hand, to locate your pulse position. 2. Then count the heart beats for fifteen seconds and multiply that number by four. 3. That gives the heart beat rate. 4. To know our ideal target heart rate, subtract our age from two hundred and twenty.

It’s easy to achieve the targeted rate by means of doing the cardio exercise regularly. There are several cardio exercises such as running, swimming, cycling and rope -jumping, and elliptical machine exercise etc.

Walking is one of the best cardio exercises and will easily fits well into most people lifestyle habits. It can be do by anyone at any age. Initially start your walking speed at the medium pace and gradually increase up. Then end up the exercise by walking briskly, so we can achieve our ideal targeted rate. Try to walk in the slightly climbing areas, which will help us to increase our heart rate.

Bicycling exercise is very similar to the walking exercise; just we have to practice it with the bicycle. During bicycling, we always feel jolliness so we ever get bored. Find the slope area and do the bicycling, so that we can improve our resistance level and increase our heart rate. Benefits of doing this exercise- it will build our strength and agility.

As we are practice this exercise on the water, its make easy on the body joints. During swimming, water supports our body and its act as natural resistance. During each swimming lap, encounter different strokes to vary the muscles you work. It is good for the cardiovascular fitness .It will also increase our heart rate quickly than any other exercises.

An elliptical machine is a stationary machine used to stimulate walking or running without causing excessive pressure to the joints. During practicing in elliptical machine, we feel natural body movements as similar as jogging in the road. It creates a safe workout, since it reduces the stress level and impact on our muscles and joints.

Duration of any cardio vascular fitness exercise:
1. Minimum time period: 20 minutes 2. Maximum time period: 60 minutes/1 hour
During exercise, check our heart rate and then compare with our ideal targeted heart rate. In order to achieve the ideal targeted heart rate, increase/decrease our resistance or speed.

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Do You Know the Cardio Exercises Which gives Best Results in a Short Span of Time Checkout the 10 most powerful exercise with which you can gain excellent results in short period of time.

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Fat Burning Secrets For Cardio Workouts

Lets face it, most of us live pretty busy lives and the amount of time spent exercising does eat up what little free time a lot of us have. I don’t like to waste my free time anymore than anyone else so if I am going to use it up on an activity, I feel the rewards of the activity should out way the cost.


That being said, one of the activities that I add to my workout routines is a cardio program. I’ll be blunt in stating that I love to lift weights but I absolutely loathe doing cardio. I personally do not enjoy cardio at all but I do understand how it is very important to my workout regimen. So, if I am going to invest my time in a cardio routine, you better believe I am going to make sure that I am maximizing the benefit of that routine.

There’s a lot of great cardio equipment out there and I personally use a variety of them ranging anywhere from treadmills, to exercise bikes to stair steppers and more. My main focus for this article will be treadmills since they appear to be the most popular of the cardio equipment. However the same principles can be applied to other cardio equipment too.

Slow down, it’s not a race
I have found that I burn fatter moving at a moderate pace than an all out sprint. When you go out at a 100% you burn more glycogen than fat. Basically your burning carbohydrates instead of your fat stores. The idea to effectively burn fat is to go at a moderate pace for a longer period of time.

Moderate pace means just that, not too fast and not too slow. On a treadmill I like to walk at a fast enough pace where I am building up a sweat but I could also hold a conversation without panting. The keyword here is walk, I believe that once you start jogging and running you are really moving away from the optimal fat burning pace.

Short and sweet isn’t the key
Your cardio time should range anywhere from 30 to 45 minutes. However, I also believe that your body can only take so much exercise at a time. Therefore if you plan on an hour and a half cardio session I would recommend splitting up your cardio into two sessions: one for the morning and then one in the evening. I have tested all types of cardio durations and workout times on my own body and found that a good 40 to 45 minute session in the morning works the best for me.

If you’re going to do it, do it right
Always perform a full range of motion on your exercise equipment. Don’t cheat yourself by taking baby steps. On the treadmill take long strides instead of short little steps. By taking the longer strides you will work the hamstrings and glutes (back of the leg and buttocks) more.

In addition to talking longer strides try to avoid holding on to the rails of the treadmill. Let your arms move back and forth as you would when running. You will be surprised of the difference of not holding on to the exercise equipment if you are already use to holding on to the treadmill, stair stepper or any other exercise equipment while performing the exercise.

If you don’t believe me, try it out for one workout and I promise you will feel the difference in a matter of minutes.

Note: If you feel that you must hold on to avoid falling or getting hurt then by all means hold on.

I like to take deep breaths in the nose and out the mouth when doing cardio exercise. I find that I focus more on the activity at hand when I concentrate on my breathing. I also have found that I sweat more too. I know it sounds crazy but give it a try and I bet you will notice a difference too.
Note: Not over exaggerated deep breathes but not short breaths either.

Tying it all together
I conclusion I personally feel that if I am going to add cardio to my workout routine then I want to do whatever it takes to maximize the workouts benefits. I have personally found that I more efficiently burn body fat by slowing my pace down, increasing my cardio workouts over a longer duration, using full range of motion on the equipment and breathing correctly. Go ahead and give these ideas a try and see if they work for you too.

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Roasted Chicken Recipes – Easy & Quick To Prepare!

These roasted chicken recipes are easy, quick and delicious. Just check these out and I’m sure you’ll be amazingly surprised.


So put your hat on and get ready for some quick easy roasted chicken recipes:

>> Roasted Pecan Chicken
3/4 c Pecans, chopped
2 oz Creamy Goat Cheese
1 sm Clove Garlic, chopped
2 tb Olive Oil
1 1/2 ts Lemon Juice Pepper
3 1/2 lb Whole Broiler/Fryer Chicken
1 md Onion, sliced
1 Lemon, sliced
2/3 c Dry White Wine
2/3 c Chicken Broth
2/3 c Chicken Broth
1 tb Cornstarch
1 tb Cold Water
Cheese Spread: In a food processor combine pecans, goat cheese,
garlic, olive oil, lemon juice and pepper to taste. Process until
mixture forms a paste.

Roast Chicken: Preheat oven to 400F.Carefully loosen skin on chicken
breast by gently working fingers under the skin starting from both
the neck and body cavity ends. Be careful not to pierce or tear the
skin. Spread cheese mixture in an even layer in chicken breast
underneath the skin. Pull skin back oven cheese layer and secure with
wooden picks. Tie chicken legs together.

Arrange chicken in a 13x9x2 baking pan on a bed of onion and lemon slices. Add wine and 2/3 cup broth. Roast, uncovered, at 400F for 1 1/4 to 1 1/2 hours until thermometer inserted between leg and thigh registers 180øF. Baste occasionally with pan juices during baking. If necessary, tent with foil toward end of cooking to prevent over browning. Remove chicken from pan and keep warm. Strain pan juices, discarding lemon and onion slices. Skim fat from pan juices.

>> Chicken and Roasted Pepper Soup
2 boneless skinless chicken breast halves (1/2 pound)
1 jar roasted red bell peppers — drained (7-1/4 oz.)
1 medium onion — chopped (1/2 cup)
2 cups chicken broth
2 tablespoons lime juice
1 tablespoon cilantro — fresh chopped
1/2 teaspoon salt – optional
1/4 teaspoon pepper
2 cloves garlic — finely chopped
1 cup jacamar — peeled, cubed

Set oven control to broil. Trim fat from chicken. Place chicken on
Rack in broiler pan. Broil with tops 4-6 inches from heat 15-20 minutes, turning once, until juice is no longer pink when centers of thickest pieces are cut. Cut into 1/4 inch strips; set aside. Place peppers and onion in blender or food processor. Cover and blend
On medium speed until smooth.

Heat pepper mixture, broth, lime juice, cilantro, salt, pepper, and
Garlic to boiling in 2 quart saucepan; reduce heat. Simmer uncovered 15 minutes. Stir in chicken and jacamar; heat until hot.

That’s it for today! If you want more roasted chicken recipes just check below:

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Cardio Workout Routines to Lose Weight

There are different ways of losing extra body weight but cardio workout is one method that has gained enough popularity in the past few years. It has emerged as one of the most meaningful ways to lose weight and have a pleasant shape to your body in a record time. However, the key point that you need to understand is cardio exercise done at the right intensity can only be the best way of burning the excess fat really fast. The secret of a good cardio workout is to exercise until you start sweating. Once you start sweating you have to carry on that tempo for at least next 20 minutes, which may further help in maximum fat burning results.

Today there are many people suffering from obesity at different parts of the world following this exercising system and burning their extra fat. In fact, it is one of its own kinds of exercising that is good at burning fat because when the intensity of the cardio exercise gets increased the body in turn uses up a lot of energy to bring body under normal operating conditions. Gradually, the heart begins beating faster than its normal pace and the blood flow get increased further through your body. This entire process increases the metabolic rate, which finally burns more calories and reduces the weight. So if you looking forward to lose your extra body weight, cardio can surely be the best option. But not all cardio work out can result you in weight lose. Here are some of the most suitable cardio exercises or workouts that you can perform routinely:

Running – It is the most popular cardio workout. The best part is it doesn’t require any expensive cardio equipment and can be done almost anywhere. Perhaps, the most important benefit of this cardio exercise is it very effective in burning up to 300 calories if an average person weighing 145 lbs run at 5.2 mph for 30 minutes.

Cardio Boxing- It is another best work out option that can make even a fit person pant like mad and sweat like crazy. However, this work out requires few cardio equipments such as boxing shoes and gloves along with punching bags.

Jumping Rope – This is something which many of us consider just a child’s game, but it is one of the quickest and simplest ways to get your heart pumping at a very tremendous pace and the fat burning as well. The best thing about this work out is it can be done at home and works on many muscle groups. It also works very fast and burn more calories.

Power Walking- It is yet another convenient form of cardio workout that can be done by anyone including senior citizens. Talking in terms of cardio equipment, like running, power walking doesn’t require any special cardio equipment. All it requires is just a good pair of rubber shoes and suitable clothing.

Apart from all these, Cardio exercises aren’t only good for weight loss. You significantly reduce the chance of getting any disease related to your heart or cardiovascular system. So start doing more cardio exercises and become healthier.

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Build Muscle Fast With Cardio

Everything that is done repeatedly causes adaptations in the body. This is why we exercise with weights. After performing a sufficient amount of strength training our body adapts in several ways, one of which is bigger and stronger muscles. However, some of the potentially negative adaptations that occur in the body have not been addressed in the mainstream bodybuilding publications. Below you will find out just what negative things strength training is doing to your body, and how a simple cardiovascular training protocol can help to mitigate these effects.


When you lift weights blood is pumped to your muscles to bring nutrients and flush out waste products. This helps to improve endurance during your sets. Over time your body gets better and better at pumping blood to your muscles. One of the main adaptations in your body that occurs to facilitate better blood flow is a thickening of the left ventricular wall of your heart. This thickening allows for more blood flow during those heavy sets, but it also has negative affects on your health. Thickening of the left ventricular wall causes blood to be pumped from the heart more forcefully. The blood vessels respond by becoming more rigid to withstand this pressure. The blood vessels can also develop small tears which become inflamed. This is where atherosclerotic plaque can begin to build up. All of these things lead to an unhealthy cardiovascular system that is at risk for a heart attack.

One of the other things that happens during weight training is the activation of the sympathetic branch of the nervous system. This is typically known as the “fight or flight” branch. When the sympathetic branch is activated it causes a release of the chemicals epinephrine and nor-epinephrine, which are commonly referred to as adrenaline. These chemicals can greatly enhance your strength. However, if you are constantly calling on the sympathetic branch of your nervous system it adapts by becoming more easily activated or by staying activated. This leads to what is known as “sympathetic dominance.” This essentially puts your body into “fight or flight” mode all of the time. As you may guess, this is very stressful on all of the body’s systems and not conducive to recovery from exercise.

So how do we correct these two issues? Well, there are many different corrective methods out there, and not all people will respond the same to any one method. However, in my work with professional athletes I found that one of the simplest methods is also one of the most effective. This method is simple cardiovascular exercise.

Everyone has heard about the health benefits of cardiovascular exercise. Many people also use cardiovascular exercise for fat loss (even though this is not the quickest method for fat loss).
However, most of us who are serious about weight training have heard at one time or another that cardiovascular exercise is actually detrimental to muscle and strength gains. While this is true with certain types of cardiovascular exercise, it is completely incorrect for other types. However, many lifters have adopted a negative view of cardio and hence neglect to incorporate it into their programs for fear of losing muscle. With this in mind, let’s look at how performing cardio can actually increase your strength and muscle gains, much more than weight training alone.

As mentioned above, two of the unhealthy adaptations that occur from prolonged strength training are:
1. Thickening of the left ventricular wall of the heart
2. Sympathetic dominance in the nervous system
Low-intensity cardiovascular exercise can correct both of these issues. By activating the parasympathetic branch (the rest and relaxation branch) of the nervous system, the sympathetic branch’s influence is diminished and the body is shifted to a state in which it can begin recovery. Low-intensity cardio also helps to stretch the left ventricular wall of the heart which makes the wall more pliable over time. This allows better blood flow to all of the body while at rest. Blood flow to the muscles is a huge component of recovery, and this is an easy way to promote it. To receive these benefits the key is the intensity and duration of the cardiovascular exercise.
The protocol is simple:

2-3 times per week, 45-60 minutes, heart rate of 120-130 bpm
This means that you can pick any exercise you want: treadmill, bike, elliptical, stairs, etc. Most people find all of these options boring, so I would recommend some other activity (walking outside, shooting hoops, playing with your kids, etc.). The only requirement is that you do it for at least 45 minutes and that your heart rate stays between 120 and 130 beats per minute (bpm) the whole time. What you don’t want is an activity where you have to sprint hard and then rest. This causes the heart rate to increase quickly and then slow down again. This type of training is similar to weight training and will only make recovery more difficult.

What you want is very low intensity cardio. This will not eat up muscle glycogen or harm your ability to gain muscle mass. To the contrary, it will stimulate the parasympathetic branch of the nervous system and improve blood flow to your damaged muscle fibers. This helps you to not only recover more quickly between training sessions, but between sets as well.

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