Tuesday, June 29, 2010

Increase Metabolism

Want to speed up your metabolism? Try cardiovascular exercise. It helps improve cholesterol levels, increase energy, relieve stress, improve mood, and burn calories. It also increases your ability to burn fat 14-16 hours after completing the activity.

Research shows, that moving with higher intensity and using more muscles, burns more calories during activity and boosts metabolism for 16 to 38 hours.

High-Intensity Interval Training (HIIT) is used to maximize energy output while saving time. This allows a 20-minute workout to be equal to, or greater than, a 60-minute workout. Before beginning your HIIT workout, talk to your doctor and make sure it’s safe for you, and then follow these steps:

1. Choose your workout. There are lots of options like walking, running, and swimming. Try alternating your exercise. Choose something you can safely do for four minutes.

2. Begin your HIIT. After a 5-minute warm-up start a more intense workout. On the fitness scale placed below, start at 1 and 2. Slowly build your way up to 3 and 4.

Level 1: Warm-up. Easy, low effort pace.

Level 2: Moderate effort. Heavier breathing, move as if you are speeding up to coach someone.

Level 3: High effort, Labored breathing. Like chasing after a child.

Level 4: Very high effort. Like racing someone.

3. After completing one minute of HIIT, slow yourself down. For example, go from a sprint to a jog.

4. Do your second HIIT cycle. Like in step 1 slowly push yourself to level 3 or 4 for 1 minute.

5. After your minute slow yourself down and perform another recovery portion of your training.

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Tuesday, June 15, 2010

Succeeding in Your Diet

Have you ever started a diet or workout program and quit shortly after starting? This trend is common and is based on the fact that your expectations were not met within the time wanted.

Televisions and magazines try to sell the unrealistic idea that if you start a diet, or take a pill, you will look how you want, in a short amount of time. Our culture is obsessed with doing as much possible in a little time as possible. When you are hungry how many times have you gone to a fast food place? You know it is not healthy, yet you tell yourself that you don’t have time for a real meal. It’s no wonder we get discouraged when diets don’t work.

Every trial, whether conducted by government or by a private company, results are the same: eat right, move more, and taking supplements, equals a healthy lifestyle that will help you to lose unwanted weight.

When you start a diet don’t think of it as a diet, think of it as a lifestyle change. Don’t compare yourself to the people around you. Everyone is different. Pace yourself where you feel comfortable. Envision what you are working for. This will help keep your lifestyle changes going. Take it day-by-day. Set goals when you get up in the morning. After work, write down in a chart everything you did right, such as: “I took my supplements”, “I took the stairs instead”, or “I passed by the vending machine”. Before you know it, you will be on your way to a healthier you.

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Saturday, June 12, 2010

Surviving Allergies

As the plants bloom allergy season begins again; 22 million Americans flock to doctors and drugstores to get relief. Relief comes in only a few forms each one with a cost. Who really wants to be drowsy all day?

For many people the way to get allergy relief is natural alternatives. It is believed that herbs, food, and phytonutrients will eventually cure allergies plus all-natural treatments are often less expensive and they work! Vitamin C, stinging nettles, and quercetin often found in apples, grapes, onions, and green tea have been shown to have antihistamine activity. Spicy food can also help with allergies because they thin mucous secretions which help to clear nasal passages. The best spices to try are cayenne pepper, hot ginger, fenugreek, onion, and garlic.

Reducing allergens help with allergies. When outdoors, wear glasses (sunglass/prescription); this will reduce the amount of pollen around the eyes. After coming back indoors wash hands to remove clinging pollen then, when possible, take a shower because pollen will linger on hair and clothes. Keeping the house clean will also help. Try cleaning with a damp rag or mop instead of dry dusting or sweeping. Vacuuming rugs and carpet frequently also reduces allergens. Air filters, especially HEPA filters reduce allergens in the air. Keep drying laundry inside to prevent pollen from setting on them. Don’t over water your indoor plants! The extra water creates a place for mold growth which can cause allergies.

Before making outdoor plans check your calendar! Pollen seasons are predictable so if you know what you react to see when the season starts and plan accordingly. Check the weather and allergy forecast. Pollen count is the highest on warm breezy mornings and cool, rainy days. If the pollen count is high try avoiding exercising outdoors or try less intense activities. If you are going out-of-town make sure to check the allergy forecast of your destination. Before starting your journey, turn the air conditioner on and open windows for 10 minutes. This removes dust mites from within the system. While driving keep the windows closed and use the air conditioner to circulate clean air. Before turning off the car, turn off the air conditioner and allow the blower to continue for a short time; this dries the vents and prevents moisture collection.

Before making any plans for the summer talk to your doctor about when to take your medicine. For some people taking it at night will help in the morning. Make sure that you keep treatments with you whenever you travel.

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