Fortuna Aerobic and Body Language

List of Aerobic Exercises

2011-05-08T09:36:00.000-07:00

Consult this list of aerobic exercises to help you plan your next workout session. Aerobic exercise burns fat fast, reduces the risk of serious diseases like diabetes or heart disease, and makes you feel terrific.

Aerobics increase the body's intake of oxygen and are based on sustained, continuous movements intended to raise an individual's heart rate into the optimum target zone.

According to the 2007 Physical Activities Guidelines set by the American College of Sports Medicine, individuals should participate in at least 30 minutes of aerobic exercise on most days. If you are planning to start an aerobics program, or you need some ideas to help you jazz up a current workout, this list of aerobic exercises gives you plenty of options from which to choose.

Low to High Impact Aerobics

Depending on the type, duration, and intensity of the activity, aerobic exercise can be non, low, or high impact. Most experts recommend that you design a routine that includes activities from each of these categories to keep your interest level high and to give the body a more complete workout.
Try some of these ever-popular activities to add your current workout, or use them as the basis to learn a new skill. They range from non impact to high impact:

Walking
Running
Jogging
Aerobic dance
Roller skating
In-line skating
Swimming
Hiking
Jumping jacks

The beauty of these exercises is they require little or no skill level or expensive equipment. They can be performed by almost anyone, either indoors or outdoors.

Aerobic Snow Sports

While not for everyone, snow sports are one of the best ways to get both an aerobic and cardiovascular workout. Cross-country skiing, for example, is a superior way to burn calories. According to an article in XC Ski Indiana, a 150 pound person can burn between 612 to 952 calories per hour cross country skiing.
Other benefits of snow activities are:

Gives you a whole body workout
Improves balance and coordination
Builds endurance
Strengthens the cardiovascular system

Other popular types of aerobic snow sports are:

Snowshoeing
Snowboarding
Downhill skiing
Ice skating

The downside to these aerobic activities is they do require some level of skill or expertise, and depending on how seriously involved one becomes, purchasing the necessary equipment can be expensive. In addition to equipment, individuals should be prepared to purchase specialized ski apparel to protect them from the elements. Reoccurring costs include lift tickets, rental equipment like boots and skis, and lodging and accomodations (because most people do not live next to a ski lodge). For beginners, ski lessons are imperative.

Putting It All Together

Before you embark on any fitness program, check with your healthcare provider, and follow his advice. His knowledge of your health history and any chronic diseases enables him to give you the best advice about when to start an exercise program, what type of exercises to include, and how often to do them. He may even have his own list of aerobic exercises from which you can choose.

Aerobic Exercises for the Wheelchair Bound

2011-05-08T09:25:00.000-07:00

Everyone needs some form of aerobic exercise to strengthen their heart and reduce the risk of heart disease, type 2 diabetes, and high blood pressure. This can be particularly challenging for those confined to a wheelchair. Are there aerobic exercises for the wheelchair bound that work?

Aerobic exercise is important not only for weight control, but it also helps to condition the heart, lower blood pressure, and reduce the risk of some chronic diseases such as type 2 diabetes. Most aerobic exercise such as brisk walking, running, and cycling uses the lower body. Getting a good aeorbic workout can be a challenge for people confined to wheelchairs who have limited use of their legs. Are there aerobic exercises for wheelchair bound people that really work?

Aerobic Exercises for Wheelchair Bound People: No Legs Required

It isn’t necessary to use the lower body to get an aerobic workout. The only requirement is for a person to work hard enough to boost their heart rate into the aerobic training zone for at least twenty minutes. What’s the best way for a person confined to a wheelchair to get aerobically fit?

One of the best exercises for wheelchair bound people is to work out on a handcycle - a cycle that’s powered by the arm movements. “Pedaling” with the arms not only increases the heart rate, but builds upper body strength as well.

You can find hand-powered cycles designed to be taken out onto the street, or stationary handcycles made for indoor use. Both offer an excellent aerobic workout. A stationary handcycle can be used indoors regardless of weather and is safer since it doesn’t require attention to traffic. Handcycles may be too expensive for some people, but some health clubs offer them on-site.

Aerobic Exercises for Wheelchair Bound People: Other Options

Another good aerobic exercise for wheelchair bound people is swimming, although this requires access to a pool that has a wheelchair ramp - for easy entry into the pool. There are also lifts available for transporting a wheelchair bound person into the water. Wheelchair bound people who choose to swim for exercise should wear a life vest and never venture into the water alone.

Another aerobic exercise option for wheelchair bound people is a wheelchair-accessible rowing machine. These can be purchased online for under $500 and offer a challenging upper body workout by adjusting the resistance while increasing the heart rate for cardiovascular fitness.

Aerobic Exercises for Wheelchair Bound People: Chair Aerobics

There are a variety of videos available offering instruction in “chair aerobics”. These exercises are designed to increase heart rate without standing up. Not all of these videos will be appropriate for people who are wheelchair bound since some require use of the legs. There are chair aerobic workouts specifically made for people in wheelchairs and involve only the upper body – such as wheelchair boxing.

Another option for sport-minded people is to participate in wheelchair sports groups. There are ones available for wheelchair basketball, table tennis, swimming, and more. If that isn’t desirable, simply going to a school track or park and wheel chairing around the park offers a good aerobics workout.

Aerobic Exercises for Wheelchair Bound People: The Bottom Line?Aerobic Exercises for Wheelchair Bound People: The Bottom Line?

There are a variety of exercises that work well for people confined to a wheelchair. Choose one that’s enjoyable - and do it regularly for better health and fitness.

Organic Food Facts

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In spite of the increasing popularity of Organic food these days, most of the people do not have a clear idea regarding the definition of organic food. In simple words, Organic foods are those foods that are produced, processed and packaged without using chemicals. They have been accepted due to their perceived health benefits over conventional food. The organic industry is growing rapidly and has caught the attention of farmers, manufacturers and, above all, consumers. Some of the popular organic food items include organic tea, organic coffee, organic wine, organic meat, organic beef, organic milk, organic honey, organic vegetables, organic fruits, organic rice, organic corn, organic herbs, organic essential oils, organic coconut oil and organic olive oil.Organic foods protect from heart disease and cancer, as they contain Phenolic compounds. Organic food ensures high food quality, which other conventional foods cannot give. Organic food is natural and fresh, and thus, it is tasty. Many people prefer to grow organic food in their home gardens, because it costs about 20% more than the conventional food. Organic gardening uses organic seeds, organic fertilizers, compost, organic root stimulators, and organic pest control. It has been claimed by health experts that organic food is more nutritious. Some of the features that can be associated with organic food are quality, good taste, proper selection of crop varieties etc.

Advantages of Organic food

Organically grown foods are natural, without any sprayed chemical.
Organically grown foods are nutritious and full of taste although they may not look as colorful and well presented as shop produce.
Organic foods put less burden on environment. Growing foods organically can protect the topsoil from erosion and is a great way of getting closer to nature.

Tips for Organic Food Customers

Search for the label / logo of the certification body that has monitored and approved the production and processing of the food item as organic.
Keep yourself updated about the organizations that are authorized to sell organic food in your region.
Check out the prices of different food items in different stores and buy accordingly. The price of organic food varies from 10% to even 200% depending upon the place from the shopkeeper has bought the product.

Different Types of Vitamins

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Vitamins, one of the most essential nutrients required by the body, can be broadly classified into two broad categories namely, water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins (B vitamins and vitamin C) get flushed out from the body; therefore there arises a need to consume these vitamins on a daily basis. On the contrary, fat-soluble vitamins (Vitamins A, D, E, and K) get stored in the body's fatty tissues. There are distinctive kinds of vitamins and each vitamin play a unique role in promoting health fitness. Here is a list of different vitamin types:

Vitamin A: it helps a great deal in improving your eyesight. Also it aids in maintaining healthy skin. Rich sources of vitamin A are: eggs, milk, apricots, carrots, spinach and sweet potatoes etc.
Vitamins B: vitamin B is a list of multiple vitamins like B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. Vitamin B aids in generating energy that the body utilizes to carry out its activities. Vitamin B also participates actively in making red blood cells that carry oxygen to different parts of your body. Rich sources of vitamin B include whole grains, such as wheat and oats, fish and seafood, leafy green vegetables, dairy products like milk and yogurt, beans and peas etc.
Vitamin C: it helps in strengthening your gums and muscles. Vitamin C found in citrus fruits like oranges, also aids in healing wounds. It enables you to overcome infections. Foods rich in vitamin C, apart from citrus fruits are: tomatoes, broccoli, cabbage and strawberries etc.
Vitamin D: it works towards strengthening your bones and teeth. It also aids in absorbing the calcium required by the body. Foods rich in vitamin D are: fish, egg yolk, milk and other dairy products etc.
Vitamin E: It takes care of your lungs and also aids in formation of red blood cells. Good sources of vitamin E are: whole grains, such as wheat and oats, leafy green vegetables, egg yolks, nuts etc.
Vitamin K: vitamin K helps in the maintenance of normal levels of the blood clotting proteins. Good sources of vitamin K are: leafy green vegetables, dairy products, like milk and yogurt, pork etc.

Health Benefits of Drinking Water

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Water, a precious gift bestowed on us by Mother Nature, forms a major part of our body constitution. In fact, 2/3 of our body weight is water. The very composition of our body is like that blood is 83% water, muscles are 75% water, brain is 74% water and bone is 22% water. Water is necessary for the very survival of human beings, as it ensures the smooth functioning of body systems.
Lack of water in the body tends to give rise to dehydration, thereby posing hurdles for the blood to circulate. The gravity of problem increases, as it causes the brain to become less active and your body feels tired and fatigued. Water keeps the digestive system in order and flushes out the waste products from your body. Well, the reservoir encompassing the advantages of drinking water is very large, so, read further to explore other health benefits of drinking water…

Water acts as a natural remedy to head your way towards achieving beautiful rich glowing skin. Drinking water skin benefits can be attributed to the fact that water acts as a body purifier, by removing toxins and waste from your body. People who are fed up with their overweight problem, for them hot lemon water works wonders in fastening their weight loss program. It also keeps your heart healthy. So, drink lots of water throughout the day, to promote your mind body fitness.

How Much Water to Drink Per Day
There is no clear-cut answer as to how much water to drink per day, because it depends upon a number of factors like your health condition, your activity status etc.

Warm Lemon Water Benefits
Warm lemon water serves as the perfect good morning drink, as it aids the digestive system and makes the process of eliminating the waste products from the body easier.

Water Weight Loss Benefits
Drinking water and weight loss are directly related to each other. Water helps to lose weight by boosting your metabolism rate, thus paving way for quick weight loss.

Benefits Of Exercising During Pregnancy

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Pregnancy is one of the most awaited stages in a women's life. It is also one of the most delicate phases in life and that is why it is very important to ensure fitness and wellbeing in this stage. In order to be able to carry out the entire stage of motherhood pleasantly and joyfully, it is very necessary to remain in a happy and comfort zone throughout this period. For ensuring a stress less and healthy gestation phase, it is very important for any pregnant women to carry on with light physical activities in form of daily household works and light exercises.

How do Exercises Relieve Pregnancy woes?

Relieve from Backache and Constipation: It is very common to suffer backache and constipation during pregnancy. Light exercises specially meant for pregnant conditions help you relieve from the irritating backache and also ensure correct functioning of your bowel and intestine, relieving from that constant constipation problem. Not only this, there are certain exercises which ensure proper blood and oxygen flow to your uterus helping the fetus to get ample supply of blood, oxygen and nutrition.

Correct Posture and Activeness: The correct exercises also keep your posture right and keep cutting extra flab getting deposited at all the wrong places. It ensures that your thighs and butts do not accumulate extra fat which may become a hindrance in this as well as post pregnancy stage. A proper fitness regime also relieves you considerably in labor, making it comparatively less painful and less complicated. Regular exercises also keep you active till the last months.

Exercise Ensures Healthy Sleep: Exercises also ensure a proper and relaxed sleep which is very necessary for you as well as your baby. A regular exercise regime keeps away anxiety and stress ensuring a very sound sleep. A proper sleep also helps you be in a fresh and active mode. Apart from this, they keep your muscles strong and heart healthy. It also increases your endurance and give great relief for nausea and breathlessness.

Before you Begin to Exercise
If you are fascinated by the benefits of exercises during pregnancy and also want to begin workouts, first of all make sure to consult your doctor for advices and begin only when doctors assures no risk. Also, remember not to explore complex and heavy exercises in this phase. Try to drink as much water you can and also wear loose fitting clothes and comfortable shoes. Do not over exert yourself. Exercise at your own pace and dispose.

Brisk Walking Benefits

2011-05-05T12:38:00.000-07:00

In today's times, people are leading a very unhealthy lifestyle. Inadequate sleep, eating disorder, lack of proper regular exercise, increasing rate of obesity and other health diseases, shooting stress levels are some of the facts, that define the contemporary world's lifestyle. It can be said that in the present era, human beings have got so engrossed in earning money, that they have virtually stopped paying attention to their physical and mental fitness.

People don't realize the fact that money cannot buy them happiness. There is a saying that "if wealth is lost, something is lost, but if health is lost, everything is lost." So, its high time, we start giving importance to our health and make a constant effort to work towards maintaining our all round fitness. There are distinctive types of workout that one can perform in order to keep fit, but one exercise that is suitable for all age groups is brisk walking. Read further to explore information about brisk walking benefits…

There are innumerable benefits of brisk walking, especially for obese people, as it helps them a great deal in fastening their weight loss program. Talking about the fact, as to how fast should the pace of your aerobic exercise brisk walking be; the answer to it is that the right pace is the one, which is fast but not exhausting. The ideal brisk walking speed is, in which you are capable of talking with your walking companion, while carrying on with your walking session.

Here are a couple of benefits of brisk walking:

It helps to fight against stress, by providing complete relaxation to your mind.
It protects you from the clutches of diseases like osteoporosis, colon cancer, constipation etc.
It increases the longevity of your life, by maintaining your fitness.
It helps in reducing the problem of depression, thus enabling you to derive mental peace.
It relieves you from backache trouble and also acts as a great remedy for arthritis problem.
It helps in increasing your flexibility, by strengthening your muscles, bones and joints, thereby toning your body.
It ensures that you have a proper sleep at night.

Benefits Of Cycling

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Cycling is a great fun activity that can be enjoyed by both kids and adults alike. A fantastic workout, it not only enables you to derive pleasure, but also goes a long way in ensuring your overall fitness. The best part about this sporting activity is that, you would find cycling a delightful experience, without even realizing that it has done good to your body. Cycling proves to be one of the most effective exercises, to shed off those extra calories and get rid of flabby abs. Even a small amount of cycling can prove to be good enough to boost your metabolism level, thereby fastening your weight loss program. It helps to improve the overall balance and coordination. The benefits of cycling go beyond health issues. To know more about the numerous benefits of cycling, read through the following lines.

Benefits Of Cycling

Heath Benefits

Cycling minimizes the risk of coronary heart disease. Essentially an aerobic exercise, it gives your heart, blood vessels and lungs a workout, thereby reducing the risk of heart problems.
A few miles of cycling per day assure trimmer and toned muscles. This is because your upper thigh muscles, backside and calf muscles all get to workout.
Pursuing cycling helps a great deal in building your stamina. It enables you to carry out your day-to-day activities more effectively.
For people, who are on the heavier side, cycling can prove to be beneficial. It manages weight and helps in getting rid of increased waistline and bulging fat.
The pleasure and satisfaction attained while riding a bicycle alleviates all the stress, anxiety and depression of a person.
This might come to you as a surprise, but cycling ensures a control in the level of blood pressure.
Cycling enhances the overall fitness level of a person. It makes you breathe deeper and perspire more, thereby leading to a feeling of enhanced body temperature.
Cycling has found to be effective for treating people diagnosed with diabetes and cancer.

Other Benefits

A complete leisure activity, cycling gives you the opportunity to spend time with friends.
A chance to meet new people and discover new places cannot be ruled out as well.
Cycling is a complete environmental friendly activity. Unlike other means of transport, it lets out no harmful chemicals in the air.
Cycling can prove to be the best mode to move around your local area without any difficulty.

Teen Body Building

2011-05-05T12:36:00.001-07:00

The rise in the number of gym and fitness clubs opening at every nook and corner is a glaring example of the increased consciousness for a heavy build body type, teenagers being the most affected lot. Lured by their fancy and the desire to be in sync with the vogue, youngsters join these health clubs to build up their body muscles, which they can flaunt to their friends. While some flock the gyms to enhance their self-esteem and confidence level, there are others who want to impress ladies and gain attention, yet others who want to be fit and active.

Though there is no definite age for starting bodybuilding, it would be ideal to begin when your body is ready for some rigorous workout. For those of you, who are already involved in performing some fitness exercises, body building will prove to be just a step ahead in terms of fitness quotient. It will also prove to be easier for you than those who are naïve to the subject of fitness. This is because your body is already accustomed to exercising and also your stamina would be good enough to get on to a higher intensity workout. However, you would require a lot of determination and dedication to carry out the body building process.

Do's & Don'ts Of Teen Body Building

Do's

It is very important to be consistent in your workout. You need to stick to your body building program and work give in your best.
The best bet would be to stick to the basics - remember dead lifts, dumbbell presses, chins, squats, military presses and heavy bicep curls will never fail.
Give your body enough time to recover between workouts.
High nutritious diet is a must. The meal should include rice, pasta, oatmeal, vegetables, chicken, lean beef, tuna and other staple foods that bodybuilders indulge in.
A good sleep of 8 hours is a must. This would give you time to recover and also boost your energy levels.

Don'ts

Do not perform the same exercise day after day. A change in program is advised; otherwise you would not make a progress.
Do not substitute good food with supplements.
Do not ignore injuries or signs of overtraining.
Lastly, do not stress out and let negativity preside over your mind.

Aerobic Heart Rate

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It is of extreme importance to know your target aerobic heart rate, so as to make sure that you are carrying out the right workout and that too in a proper manner. People often tend to get confused as to how to determine target aerobic heart rate. Well, there are different factors, on the basis of which your right heart rate is decided, to say for example, age is one such major factor. We cannot expect a youngster's target heart rate to be the same as that of a 60-year-old man.

Target heart rate varies according to the training zone. Healthy heart zone is apt for people who have just entered the fitness parlance. In this stage, your ideal heart rate should be about 50 - 60% of the maximum heart rate. This workout zone basically consists of warm up exercises that enable you to reduce your body fat and lower your blood pressure and cholesterol level. The calorie loss in this stage is about 85%.

The fitness zone is basically meant to burn calories and achieve health fitness. Your target heart rate in this stage should be about 60 - 70% of the maximum heart rate. It is a higher intensity workout zone, when compared to warm up zone and it leads to quick weight loss by burning more calories. Talking about the aerobic heart zone, ideal heart rate should be about 70 - 80% of maximum heart rate. This endurance-training zone helps in improving your cardiovascular development and also it helps in strengthening your heart.

Aerobic Exercise Guidelines for Specific Goals

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Optimal Physical Health

The Surgeon General has determined that lack of physical activity is detrimental to your health and recommends moderate activity: 150 calories per day or 1000 calories per week. The American College of Sports Medicine suggest all adults should engage in 30 minutes or more of moderately intense physical activity daily. This level of activity corresponds to 200 kcals a day (Pate RR, Pratt M, Blair SN, et al 1995). See Calorie Expenditure Calculator.
Other authorities suggest that the least amount of activity for optimal physical health is about 1500-2000 kcals a week of light and moderately intense activities. Additional physical health benefits come with increased intensity and eventually level off at around 3500 kcals per week (Peterson & Bryant 1995).
Children and adolescents are recommended to engage in at least 60 minutes of physical activity on most, and preferably all, days of the week (USDA 2005).

Fat Loss

The ACSM recommends to target a weekly exercise expenditure of approximately 1000 kcals a week (e.g. 3 sessions of 300 Calories or 4 sessions of 200 Calories) (ACSM 1995). See Calorie Expenditure Calculator.
Review of the scientific literature suggests that moderately intense aerobic activity needs to be performed most days of the week to bring about significant fat loss. Some sources recommend brisk walking progressing to 45 minutes or more daily. Other authorities recommend working up to 60-90 minutes of daily physical activity for weight loss.
The USDA recommends at least 60 to 90 minutes of daily moderately intense physical activity while not exceeding caloric intake requirements to sustain weight loss in adulthood. About 60 minutes a day may be needed to prevent weight gain. (USDA 2005).
Alternating weight bearing with non-weight bearing exercises every other day may be recommended to minimize the repetitive orthopedic stresses of exercising daily. See Overtraining. The combination of aerobic and anaerobic exercise may utilize more fat than either type of exercise alone. See Fat Loss.

Cardiovascular Fitness

For cardiorespiratory fitness ACSM (2000) recommends intensities between 55% and 65% to 90% of maximum heart rate, or between 40% and 50% to 85% of oxygen uptake reserve (VO2R) or Heart Rate Reserve (HHR). ACSM suggests low-fit or deconditioned individuals may experience improvements at exercise intensities of only 40% to 49% HRR or 55% to 64% Maximum Heart Rate (HRmax). Skinner et. al. (2004) remarks, "Because 'quite unfit', sedentary subjects are already doing enough activity in their daily lives to maintain a VO2 ventilatory threshold at levels that are generally greater than 50% VO2R, it is not necessary to reduce the prescribed intensity to 40% VO2R, as recommended by the ACSM."
Cardiovascular fitness improvement is dependent upon the exercise program (mode, frequency, duration, intensity of exercise) as well as the individual participant (fitness level, age, and health status). Also see Running Risk / Benefit Study. For the average person aerobic training programs typically produce an increase of VO2 of 5% to 20% (Pollock 1973). Those with low initial levels of fitness and those exhibiting large losses of body weight will exhibit up to a 40% improvement of VO2 max. Similarly, only modest improvements may be expected from individuals with high initial levels of fitness or those who exhibit little change in body weight (ACSM 1995).
Intensity, duration, and frequency are somewhat inversely proportional. If one component increases, the others may be decreased to a degree. When a program has been established intensity is the least forgiving component for cardiovascular fitness. An increase of duration or frequency can not make up for a significant decrease of intensity without a decrease of cardiovascular fitness.
Cardiovascular fitness can be expressed as maximum oxygen uptake (VO2 max). This is the amount of oxygen the body can utilize per unit weight per unit time [ml / (kg x min)]. Since measuring oxygen consumption directly is not feasible, many methods of measuring VO2 max have been developed. These cardiovascular tests have been validated by measuring the direct correlation of VO2 max and estimate cardiovascular fitness. These results of a cardiovascular fitness test can be used to prescribe an exercise program based on the participant's fitness level. See Aerobic Testing.
The inclusion of resistance training is important for a sound overall exercise program but will not significantly increase VO2 max. Circuit weight training (e.g. 10 to 15 repetitions with 15 to 30 seconds between weight stations) improves VO2 max an average of about 5%. For this reason circuit training is not generally recommended as an activity to improve cardiovascular fitness. (ACSM 1995).

Sports Performance

In general, the best exercise for a specific sport is the sport itself. Additional exercises should condition the particular components of fitness specific to the sport. The specific muscles involved, type of muscular contraction, intensity, duration, recovery time, and motor skill must be considered. Specific components of the sport may need to be trained separately. See Sports Conditioning Program. Periodization may be implemented for continued progress and for specialization of particular components. For periodization examples, see Marathon Training, Cycling, Triathlon, and weight training periodization. Also see Training Specificity.

Aerobic Respiration

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Aerobic respiration is the release of energy from glucose or another organic substrate in the presence of Oxygen. Strictly speaking aerobic means in air, but it is the Oxygen in the air which is necessary for aerobic respiration. Anaerobic respiration is in the absence of air.

Here is a molecular model of a glucose molecule. You do not need to memorise the diagram for you GCSE exam, but it should help you to understand that a molecule of glucose contains six atoms of Carbon (shown in blue), twelve atoms of Hydrogen (shown in green), and six atoms of Oxygen (shown in red).

In our tissues glucose can be broken down to release energy. The energy is used to make a substance called Adenosine Tri-Phosphate or ATP as it is usually called. ATP can provide energy for other processes such as muscle contractions.

Here is a balanced chemical equation for the process of aerobic respiration. You only need to memorise this for the Higher Tier GCSE paper, however I am sure that you really want a grade "A" so why not memorise it.

You should be able to see six carbon atoms on each side of the equation; One molecule of glucose contains six atoms of Carbon and six molecules of Carbon Dioxide each contain one atom of Carbon.
You should also be able to see that the Hydrogen is balanced. One molecule of Glucose contains twelve atoms of Hydrogen and six molecules of water each contain two atoms of Oxygen.
Now look at the Oxygen. To make six molecules of Carbon Dioxide we need twelve atoms of Oxygen and to make six molecules of water we need another six atoms of Oxygen. That makes a total of eighteen atoms of Oxygen. The glucose already contains six atoms of Oxygen so the cell will need a further six molecules of Oxygen from the air.
The basic minimum knowledge for GCSE biology is the word equation given below. Even if you don't understand it you can memorise it like a parrot.

Glucose + Oxygen = Carbon Dioxide + Water + Energy

Aerobic respiration takes place in almost all living things. It is easy to get rid of the Carbon Dioxide and excess water; this is excretion (the removal of the toxic waste products of metabolism), and maximum energy is released from the glucose.

Some organisms can respire in the absence of air: this is anaerobic respiration. This does not release so much energy and it produces much more toxic waste products. However, if Oxygen is not available, anaerobic respiration is better than nothing. When this happens in our muscles we produce lactic acid which gives you cramp. The bacteria in milk produce the same chemical when they turn it sour. "Lactic" means "of milk". So lactic acid is the acid in sour milk. Yeasts produce alcohol which is also toxic. Eventually there will be so much alcohol that the yeast cannot survive.

The Power of Smell

2011-05-04T13:32:00.000-07:00

"The scent of this candle is so addicting! It's my favorite!" "Your candles bring back the scent of home and childhood." "I can literally smell the Far East with your candle!" "This particular candle scent is soothing. It calms me down especially when I've had a bad day."

More than simply preferring a particular candle scent over others, many of us can be quite attached to our favorites - vehemently. Occasionally, a new fragrance may capture our fancy but, when the mood strikes, we find ourselves going back to the tried and scented fragrance that we somehow sense can bring on the desired effect.

Have you ever wondered why? Why is it that a particular smell can trigger an emotion, a memory, and a sense of comfort?

How do we recognize smells?

Have you ever stopped short because of a fleeting scent? Say, something that smells like a familiar dish? From childhood, our brain has filtered away thousands of different smells. These smells connect strongly to us because every time a person experiences a new scent, it is always linked to a person, event or thing. Think about the smell of your grandmother's cheek or your father's hug. These are quite abstract but, from deep inside, you can call up the scent from memory. The smell of grandma's cheek could actually be the face powder she uses or dad's hug really smells like his aftershave but to you, they are connected to love, caring, and sometimes, sadness or nostalgia. This is partly why we prefer some scents over others and why two people won't have the same scent preferences.

Inasmuch as people have different experiences, even while in the womb, our individual scent memories (and other sensory "memories") vary. Still, we know that there are scents that are commonly pleasing or commonly repulsive. Very few people will enjoy the scent of, say, vomit - something associated with unpleasantness and illness. While many appreciate the scent of candy or cake as many of us have enjoyed these as treats in the past. (An interesting bit of trivia - did you know that foul smells have been considered as wartime weapons?)

How does our sense of smell work?

Finding scents pleasant or revolting point to a deeper rationale behind our sense of smell: human survival and well-being. When we smell smoke, we are warned about a possible fire. We know that when food smells rotten, it shouldn't be eaten. When a newborn is carried by someone that doesn't smell right, they know that it's not mom. We know that where things smell fresh, clean and familiar, that's where we can find consolation. How do we associate smell with a particular memory? You see, the heart of our sense of smell, the olfactory bulb, is centered in our brain's limbic system. Interestingly, this area of the brain is acutely connected with memory and feeling (which is why it is also termed the "emotional brain.") Perceptions of scents, interpreting them and naming them are also seated in the powerful learning centers of our brain.

Scientifically, this is how it happens.

Odors stimulate our sense of smell through receptors in the nose, which in turn pass on electrical impulses to the brain. The brain then looks for patterns in these electrical impulses, recognizing them as specific odors. It is the olfactory bulb in the brain which weeds out smell sensations and interprets them as particular odors. The olfactory bulb is linked to our amygdala, a structure in the brain which strongly influences a person's psychological and emotional health, and the hippocampus, which governs long term memory and learning.

Changing mood with different scents Given that smell was particularly engineered to network with memory and experience, it is no wonder that scent elicits such strong reactions. And since human beings have such strong reactions to smell, then smell can also stimulate certain moods and actually DIRECT emotion. What do I mean by this? For instance, did you know that certain smells can trigger positive performance at work or in school? Conversely, smells can also induce rest and relaxation. Scents can also transform the ambience of a place or alter a person's frame of mind.

Aficionados of the practice of aromatherapy believe that pleasant smelling scents derived from plant and other oils (essential oils) can improve a person's health or mood. These oils are applied through massage or their scents are released through diffusers or, of particular interest to us, through scented candles. Remember the limbic system? Aromatherapy believes that when the right fragrance from particular essential oils stimulates the smell center in the brain, chemicals are released which changes the person's mood, promoting relaxation, concentration or triggering feelings of liveliness. Beyond just altering mood, aromatherapy practitioners vouch for the capability of scent to aid in healing the body, particularly illnesses that are stress related such as obesity, migraine, depression and the like.

If you are feeling down or if you've had a bad day at the office, how about harnessing the power of scent by lighting a candle? If you want to set a romantic mood for you and your partner, start with turning off all the lights and placing scented candles strategically around your room. Here are some popular scents known for their particular benefits. Spicy smells like mint and cinnamon have been known to revitalize a person and a sensual mood is heightened by rich, luscious fragrances like rose and vanilla. Moreover, the scents of lavender, chamomile, and rose are believed to promote relaxation while citrusy smells are said to do wonders for one's concentration.

On a personal note, your fragrance favorites can trigger particular reactions in you. Perhaps you need to take a step back and connect with a memory of someone special - burning a candle that reminds you of them can elicit a powerful response. Or, if the smell of baking bread brings you back to childhood days in your mother's kitchen, perhaps a candle scented like gingerbread can calm and relax you. All these things, and more, revolve around that sense called smell. Smell is an irrevocable part of life. It is imprinted in memory, it is part of our learning experiences, it can even direct moods and emotions. However, we can go through a day without "stopping to smell the roses." Lighting a candle is one small step in appreciating this precious, powerful gift.

Essential Strategies For Weight Maintenance

2011-05-04T13:31:00.000-07:00

Weight issues are becoming a pain in the neck especially if it complicates other health disorders or affect self esteem or relationships. Maintaining a specific measure seems elusive for many perhaps due to consistent addiction to junk food, slow metabolism or food cravings. For others the weight returns with some extra known in the medical parlance as yoyo syndrome. Exercise and good eating habits matched by correct diet in balanced proportions in a rotated fashion is of significant importance. There are factors to be considered and utilized to the fullest to achieve and maintain the correct weight and healthy body fat distribution.

The following tips will maximize beneficial and pleasant results and ultimately reflect in general health and well being:

.Avoid crash dieting as much as you can for it often boomerangs because very low calorie diets as well as free diets slows the metabolic rate ultimately resulting in fewer calorie dissipation. It also increases the risks of heart disease, elevates cholesterol levels and may damage vital organs. Likewise, instantaneous change of diet tends to be counterproductive-everything needs to be measured and applied correctly to achieve desired results.

The wisdom to losing weight in an organic fashion is to modify your diet gradually and efficiently. Firstly make sure you are following a healthy diet of 40% complex carbohydrates, 30% proteins and fruits and 30% low fats before implementing the following techniques:

- Gradually reduce the quantity of healthy food including high calorie and fatty foods. If for example you normally eat chips throughout the week, begin by reducing your portions down by two portions of that meal every two weeks. Do this and by week 8 you will have naturally reduced you chip intake to once a week and eventually to none at all. . Understand the fact food is elixir of life and the most important, so anyone telling you to avoid eating the essential foods you need to function optimally in the name of aiming at looking like a skinny celebrity who may be ugly is only ignorant of facts. All nutrients are essential in balanced proportions as stated earlier including fatty foods - the key is eating them in moderation. In fact women body make up of healthy fat is as much as 25 per cent while for men it is 17 per cent. So transform your favorite foods into treats which you can have on special occasions. Not only will this give you something to look forward to, but these occasional treats will also prevent cravings and binge eating.

. Maintaining a regular health regimen of exercise is crucial in any weight loss approach just as in any other health maintenance formula. Walking, cycling and swimming and others for strength and flexibility like yoga set the pace in a dramatic fashion. Being active also helps-both physically and mentally. All these increase the metabolism. If you are too tired or too busy to go to a cardio class in the evening, go for a walk during your lunch break instead or invest in an aerobics DVD. You can confidently exercise from the comfort of your own home whenever you want.

. Try natural slimming pills. Many natural weight loss pills such as Proactol and Lipobind can be taken even after you have reached your ideal weight. Produced using organic ingredients, by simply modifying your capsule intake these diet pills can support your weight maintenance for as long as you need.

. Eat regular smaller meals in contrast to the traditional heavy three square meals as this helps and improves proper metabolism and increased energy which is a win-win for you any side you look at it. Split your meals into 5 small portions consisting of 300 calories. Spaced out over the course of the day, you can prevent the temptation to snack, keep your metabolism working at optimum capacity and remain in firm control of what calories you are consuming.

. Keep your body constantly hydrated. Often what we mistake as hunger is our body's way of telling us we are thirsty as the body is as much as 70 per cent water and we need enough. So the next time you feel a hunger pang, drink half a glass of quality water like spring water or steam distilled and wait 15 minutes or alternatively take herbal teas and organic fruit juices. If after these 15 minutes you still feel hungry eat a piece of fruit or a cracker.

In a nut shell all that is required to achieve desired weight and good health in general is awareness of unique facts that guarantee success. When choosing slimming pills and aids as well as other health products, go for the ones that have undergone clinical trials and with good genuine testimonies. Read labels carefully. Know about your health status and make extra research on you own. Know about your genetic make up as there are a number of disorders that mimic each other while some endocrine disorders can cause opportunistic infections. These tips in the meantime and of course infinitely will guide you on your weight management goal by updating your knowledge as staying informed. Excel in great health and look great as well.

Utilise These Tactics And Resources In Order For You To Give Up Using Tobacco Permanently

2011-05-04T13:28:00.000-07:00

Smoking is a vice that's really easy to develop, but also extremely hard to eradicate once you become addicted to it. Many women and men have already come to their senses and opted to quit smoking cigarettes, but sadly, they wind up backsliding after only a few weeks or even days. There are a bunch of reasons behind these regressions: they may not have been ready for it, the nicotine cravings and withdrawal discomforts might be too strong for them to resist, or they don't possess the genuine desire to overcome their dependency. If you're a longtime cigarette smoker who's repeatedly tried to give it up and relapsed, this article would be really insightful. It looks at the diverse strategies and products that you can utilize to give up smoking cigarettes for good.

Before proceeding, you must know that any stop smoking initiative is worthless if you are carrying it out halfheartedly. You will need to give your total commitment and possess the strength of will and persistence that would defend against any temptation. Once you've got all of these things, the road blocks to a smoke-free lifestyle will be significantly less. If you continue to doubt your ability to stay away from tobacco, it is best to inform your family, good friends and co-workers about your decision to stop smoking for good. They would give you their full support and drive you towards your main objective whenever you fall short. They could also provide you with the guidance and aid you need.

Although forming a superb support system is necessary, keep in mind that not everyone in your everyday life can help you stop smoking cigarettes. Some of the people close to you may be tobacco smokers themselves; you should keep away from them until you're positive that you won't relapse when you are spending time with them. If your social life is extremely active, you will also need to keep away from places that promote cigarette smoking, such as bars. Being in these places could make you break your resolve and will present you with lots of problems.

In addition, consulting with your doctor and having an extensive medical work-up is highly recommended. You will get hold of additional information about your state of health and the grave medical hazards that you would deal with if you keep on using tobacco, not to mention beneficial and effective advice on how you can give up smoking. You ought to ask as much questions as you could and consider all viable quit smoking tactics and solutions. Similarly, carry out comprehensive research on the many health consequences of cigarette smoking and employ recommendations that will make the endeavor more bearable.

Nearly all cigarette smokers prefer to kick their nasty habit by going cold turkey, but not everybody receives optimistic outcomes from this difficult technique. Slowly lessening the quantity of cigarettes that you light up is a more feasible option. Try to smoke 1 or 2 cigarettes less until you feel that smoking has ceased to be an essential part of your daily ritual. Several ex-cigarette smokers recommend writing in a diary, modifying your diet, and following a standard fitness regimen. These would take your mind away from your urge to smoke and help you become much healthier as well as a lot more productive.

Aside from shifting to a nutritious diet and following a workout program, you should also do respiratory exercises and look into drug-free stop smoking strategies like yoga, meditation, hypnotherapy and acupuncture. These techniques let you release stress, control the powerful withdrawal discomforts and nicotine cravings, and add to your overall well-being. Carrying out these all-natural tactics for just a few minutes will help you get over the desire to smoke.

A lot of folks aren't able to quit smoking via drug-free approaches, and need additional assistance. If you find it tough to quit using tobacco via simple lifestyle changes, there are many stop smoking products that you should look into. NRT or nicotine replacement therapy products like nicotine chewing gum and pads are extremely popular, while electronic cigarettes are also an excellent substitute for the physical component of cigarette smoking. But NRT products and e-cigarettes can be quite expensive and won't address the habit's mental component.

Deciding to stop smoking for good is not easy, but it surely is worthwhile. The less time you spend doubting yourself and your decision, the better your life would be. Quit using tobacco immediately via these outstanding techniques and tools!

The Secret Sauce of Mangosteen

2011-05-04T13:27:00.000-07:00

Using Mangosteen as a powerful health supplement is certainly on the rise. This article highlights the reason why scientists like it and why the mangosteen (sometimes spelled mangosteene or mangostene) may offer more than any other natural source in the world.

Scientists have isolated a part of the mangosteen they call xanthones. Xanthone? If you were sick from school the day they taught about xanthones, here's the cliff notes version to bring you up to speed.

Mangosteen looks like most other fruits in that it has a rind with fruit inside. Unlike other fruits, it is expensive and sells for $45 a pound in places like New York City as it grows only in certain parts of the palent. Anciently, the local natives of Southeast Asia used the mangosteen for medicinal purposes by sun-drying the rind. Explorers and scientists quickly picked up on this and the mangosteen was put on the radar screen of the scientific community over 40 years ago.

But let's get back to xanthones. Early scientific research discovered that phytonutrients in the rind called xanthones were most likely the cause of the impressive health benefits reported by local tribes and others who had tried it. Xanthones are part of a family of phytonutrients loaded with health benefits and antioxidant properties.

Fast forward to today. A search in PubMed, a repository of medical research articles, shows over 273,000 research articles on xanthones alone. They found over 40 types of xanthones in the mangosteen, the highest concentration of xanthones in any fruit or natural source for that matter.

What Benefits Does a Xanthone Deliver?

Research shows xanthones influence such areas as support for microbiological balance, maintanence of immune system health, promotion of joint flexibility, and help with positive mental support.

According to professional journal, such as the Indian Journal of Experimental Biology, Journal of Pharmacology, and Free Radical Research, these xanthones have a remarkable effect on overall health and are some of the most powerful antioxidants to be found in nature.

Of the forty xanthones found in mangosteen, the two most beneficial xanthones have been found to be the Alpha-Mangostin and Gamma Mangostin. When isolated and thoroughly tested by researchers, these two xanthones have been found to carry a host of potent health benefits.

Xanthones have been found to be a powerful anti-oxidant, anti-inflammatory, and immune system booster.

A review of PubMed Research shows the following::

- …" potent chemopreventive effects in our short-term colon carcinogenesis bioassay system suggests that longer exposure might result in suppression of tumor development."

- …" exhibited strong inhibitory effect against Mycobacterium tuberculosis."

- …"can stimulate phagocytic cells and kill intracellular bacteria."

- …"showed good inhibitory activity against the three fungi"

Based on this research and his own experience, Dr. J. Frederic Templeton uses mangosteen extract as a first-line therapy for conditions that include eczema, arthritis, irritable bowel disease, fatigue, depression, and a host of other ailments.

Mangosteen also contains catechins, the same nutrient found in green tea. The mangosteen has 9 times the catechins that green tea brings to the table. Catechins are the most powerful antioxidants known to science.

The mangosteen also has Sterols, scientifically proven to significantly lower LDL Cholesterol. Add to the list Pycnogenol which is 20 times more powerful than Vitamin C and 50 times more powerful than Vitamin E. And we can't forget polysaccharides, the main the main component of Aloe Vera also being found in the mangosteen fruit. There are more polysaccharides in Mangosteen than in Aloe Vera.

Mangosteen may offer the most health benefits of any fruit ever studied. But the secret sauce appears to be in the rind, giving us a little known group of phytonutrients called xanthones and some other powerful properties found in the health heavy weights of green tea and aloe.

Tips On Performing Aerobic Dance Steps

2011-05-04T13:25:00.001-07:00

A wonderful exercise regimen that provides multiple benefits to the participant is aerobics. These benefits include the burning of calories, possible weight-loss or maintaining weight, and a cardiovascular workout that stimulates the heart and lungs.

Another benefit of aerobics may include the combined component of listening to music. Combining music with exercise provides a wonderful stimulus and enjoyment in performing the exercise. Also, countless aerobic classes are comprised of many exercise enthusiasts. The benefits of exercising with others provide motivation and accountability in maintaining the exercise program.

In addition, many aerobic classes combine aerobic dance steps with the exercise program. These aerobic dance steps add an additional level of enjoyment to your exercise program by choreographing dance steps to music.

Perhaps you think that all of this might be a bit too much, especially since you feel that you were born with two left feet. However, it is not as difficult as it may seem. A few tips that may help in performing aerobic dance steps include imitating the instructor, understanding the basics, and remembering that you are the audience.

Imitating The Instructor

Before beginning an aerobic dance step workout, you probably have had the opportunity to witness classes that were being conducted at your fitness center or possibly at your church. You may have been impressed with the high levels of energy and the coordination of those who were performing aerobic dance steps. You may have even felt a little intimidated. However, it is important to remember that everyone in the class was, at one point in time, at the same level that you are at now in beginning the aerobic dance step class.

Above the music in an aerobic dance step class, the leader will be shouting out instructions to the class. The instructor will be leading the group, shouting out instructions to the class and will be using the words left and right. These refer to either the left or right arm or leg. The best advice in learning the aerobic dance steps is to ignore the commands, at first from the instructor, and simply imitate their lead.

Understanding The Basics

Aerobic dance step patterns are usually measured in beats. These beats, per minute, usually total 32 or 64. However, it is important again not to worry about counting the total beats, but simply follow the lead of the instructor. Generally, in keeping time, the only counting that needs to be done is in intervals of four and eight. This is because the entire dance step segment falls into either one of these counts. A typical aerobic dance step segment is performed in four or eight counts and is then followed with a separate segment using four or eight counts. Ultimately the steps will add up to 32 or 64.

In addition to dance steps, the routine may eventually call for arm movements. These arm movements are added to the mix to increase the heart rate. Remember it is important to feel comfortable with the basic aerobic dance steps and then add other movements at your own pace.

Remembering You Are The Audience

It is important to remember that you are performing the dance steps to improve your health and general well-being. Therefore, try not to be self-conscious when performing the steps. If there are times where you are out of step or do not get the routine right away, remember that any actions you perform will be beneficial and that you are doing aerobic dance steps for you.

What aerobic equipment is involved?

2011-05-04T13:19:00.000-07:00

Rowers, treadmills, bikes, and cross-country skiers are all effective if you use them. There is some suggestion that some individuals are more inclined to exercise at home with equipment than at the gym or a class. The activity you choose is a personal choice and it varies for everyone, and so you need to experiment until you find what works best for you. Some individuals prefer to go to the gym while others are perfectly content to work out at home on their own equipment in front of their TV.

TV can make the time pass quickly, and so can your favorite movie, music, scholarly courses taught by professors, or books on tape (see resources for online vendors). Finding something that will distract you might just make that 30-minute workout bearable, and believe it or not you might even look forward to it! After all, it could be the only 30 minutes in your day that you have all to yourself. Indulge! Aerobic exercise videos and DVDs are also effective if you use them! They are convenient if you prefer to work out at home instead of taking a class at a studio or a gym, and there are hundreds to choose from. I suggest that you check out Collage Video (http://www.CollageVideo.com), or give them a call and ask for a recommendation. Also check if your local library rents exercise videos on tape or DVD. And by the way, there are videos for all types of activity; from weight training, to tai-chi, to stretching. Check out all the possibilities to add flexibility and strength-building to your cardio workout.

What are the different types of aerobics classes?

Step, funk-fusion, hip-hop, jazz, kick box, boot camp, cardio box...There are dozens of classes to choose from. They last anywhere from 30-60 minutes and vary in intensity. Here's some advice for choosing classes:
1. Classes are generally rated as beginner, intermediate, and advanced. Choose the level that fits your condition. It's no fun taking an advanced class if you're a beginner. It will be hard and frustrating and you won't enjoy the experience. Watch the class or speak with the instructor to help you decide what's right for you. Sometimes it comes down to the class time that fits your schedule, but just be sure to not get in too far over your head.

2. Low-impact classes mean that one foot always stays on the ground. They are less intense than high-impact and may be more suitable if you are a beginner. Some classes are now called, "high-low" or "mixed-impact" which means they combine low and high-impact moves. Again, speak with the instructor if you're not sure.

3. High-impact means both feet leave the ground, so there will be jumping and balance moves. Stick with lower-impact and more gentle and rhythmic dance classes if you are concerned about the pounding (low back problems, knee arthritis, or other joint injuries).

4. Experiment until you find the classes that work best for you.

Classes are great for people who like to exercise with others, who like to dance, who like music and rhythm, who want the extra motivation and energy that an instructor and class provides, and who prefer the structure and schedule of a regular class. Classes, equipment, and videos are all great ways to stay fit and healthy, but if you're limited by injury or other conditions, then aerobic exercise chair workouts may be just the thing (see resources for online vendors). The instructor leads you through a workout in a chair and it's great exercise. You might not need chair exercise, but you may have a parent or friend who does. Exercise videos and DVDs make great gifts!

The bottom line to equipment, classes, and videos is that if they get your heart rate elevated and keep it there, then it's aerobic and it counts!

That's it!

There you have it. Aerobic exercise is awesome stuff! It strengthens your heart, adds strength to your muscles and makes them more efficient fuel-burners, increases your endurance and your energy, improves your mood, makes you fit and healthy, and much, much more. It could take as little as 30 minutes out of your day for a tremendous payoff so I suggest giving it a shot. Follow my advice for getting started by doing only what is realistic and build up slowly. You have only health and fitness to gain, and you're worth it! Good luck!

What are some aerobic training workouts and routines?

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There are a number of ways to approach aerobic training. I'll use walking as an example of an aerobic activity and go through some of the training methods. You can plug in any other aerobic activity if you prefer. If you're interested in running, please read the Running article.
"Simple" aerobic training

The simplest method of starting is just that, simple. Select the number of minutes you'd like to walk for (let's say 20 minutes for your first walk) and head out the door or step on the treadmill and go for it. Remember that to make it aerobic you want to walk at a pace that leaves you feeling "warm and slightly out of breath" and one that you can sustain for the time that you planned. In this case, set your sights on completing 20 minutes and pace yourself to do it. If you start too quickly, then you may poop out too soon. It's not important how fast you do it; it's just important that you attempt to complete the time. If you find 20 minutes is too ambitious, then start with less. Again, the most important thing is to get started. You can always add more later on.
Five-out, five-back training plan

As discussed above, I like the simplicity of the five-minute out, five-minute back aerobic training plan. And like I said, you can increase gradually to 15 minutes out, 15 minutes back. It's aerobic and you'll get a training effect as long as you feel warm and slightly out of breath when you do it.
Interval training

Interval training is more intense than simple aerobic training. It's a very effective way to increase your fitness level (remember stroke volume and mitochondria activity!), but it's tough, and so I recommend holding off until you build up to 20-30 minutes of aerobic exercise. The idea to intervals is to set up work to active-rest ratios (work:active-rest), and as you get more fit, decrease the active-rest interval and increase the work interval. The work interval of the ratio is a speed that is faster than what you usually do, and the active-rest interval is your usual speed. To do it, you start at your usual speed for five to eight minutes, then increase the speed to the work interval for one to three minutes, then slow down to your usual speed for a few minutes to catch your breath (this is the active-rest interval), and then you repeat the cycling for the duration of your workout.

Here are some examples of interval training using walking as the activity:

Training Plan #1

Try the following if you currently walk for 30 minutes at 3.5 mph on the treadmill.
Interval 1: 3.5 mph for five minutes to warm up
Interval 2: 3.8 mph for one minute
Interval 3: 3.5 mph for three minutes to catch your breath (active-rest)
Interval 4: 3.8 mph for one minute
Interval 5: 3.5 mph for three more minutes, and so on until you reach 30 minutes.

After a few weeks you can try increasing using plan #2.

Training Plan #2

The work:active-rest ratio in the above example is 1:3. Over the course of weeks and months, you increase the work interval and decrease the active-rest. For example:
Interval 1: 3.5 mph for five minutes to warm up
Interval 2: 3.8 mph for two minutes
Interval 3: 3.5 mph for two minutes (active-rest)
Interval 4: 3.8 mph for two minutes
Interval 5: 3.5 mph for two more minutes, and so on until you reach 30 minutes.

Training Plan #3

The work:active-rest ratio in the above example is 1:3. Over the course of weeks and months you increase the work interval and decrease the active-rest. For example:
Interval 1: 3.5 mph for five minutes to warm up
Interval 2: 3.8 mph for three minutes
Interval 3: 3.5 mph for one minutes (active-rest)
Interval 4: 3.8 mph for three minutes
Interval 5: 3.5 mph for one more minute, and so on until you reach 30 minutes.

As you can see, the ratio changed from 1:3 to 3:1 (work to active-rest). The next step would be to do all four minutes at 3.8 mph (the new active-rest) and increase the work interval for one minute to 4.0 mph.

One final note. Spin class is interval training. It's done at gyms on special spin cycles with an instructor who barks out orders to increase the intensity and then slow down to catch your breath. It's addictive, and people who do it regularly swear by it. You should already be doing some aerobic exercise and be reasonably conditioned before you try it, but I recommend it if you're looking for one of the toughest workouts around.
Heart rate training

You can get more specific with your aerobic interval training and use heart rate since it's an excellent indication of how hard you are working. Let's use jogging on a treadmill as the aerobic activity in this example. For example, if your heart rate is at 70% of your predicted maximum when you jog at 6 mph, then start at that speed and either increase the speed or elevation so that your heart rate increases to 85% or even 90% for one minute, then back to your usual jogging speed for three minutes to elicit a heart rate of 70%. Start with a 1:3 work:active-rest ratio. That's a good starting point, and as you increase the work intervals and decrease the active-rest ratios like in the examples above, you'll notice that your conditioning improves so that your heart rate will be lower at the higher speeds.

It's a good idea to plan your intervals in advance. Write them down so that you don't have to think about it while you're working out. I also suggest intervals no more than one to two times per week because they are tough workouts and you will need some time to recover. It's okay to do aerobic activity on days in between your intervals, but give your body a chance to recover from the intervals before doing them again.
Increasing duration and intensity

The general rule for increasing aerobic activity is 10% per week. Interestingly, there's no evidence to suggest that a 10% increase is the safest and most effective amount of time to increase, but that's the rule of thumb and it seems to work pretty well. So, if you're walking for 20 minutes then the next increase ought to be two minutes for the following week. The bottom line though is to listen to your body. If you find that increasing by 10% is very easy, then go ahead and try a little more. But if you find that you are tired for hours after your workout, or chronically sore or achy from your workouts, then you know you need to cut back to 10% increases. Learn how to listen to your body and everything should be OK.

How do I calculate my target heart rate during aerobic exercise?

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Heart rate reserve

Your heart rate rises during aerobic exercise. It can rise from 70 beats per minutes (bpm) at rest to as high as 170 bpm or even higher during exercise, depending on the intensity of the exercise, your fitness level, your age, and other factors. Whether you're training is aerobic or anaerobic is determined by the intensity of your workout, and monitoring the intensity is the key to know which one you're doing.

For many individuals, simply monitoring how the body feels while exercising is enough to determine the proper aerobic intensity. I recommend "warm and slightly out of breath" as the cue for aerobic activity; that is if you feel warm and slightly out of breath while you're exercising, then that's good enough.

On the other hand, some people like to know with more precision how their body is doing during exercise. If that's the case for you, then taking your heart rate during exercise and using a target heart rate training zone might be just the ticket. Target heart rate zones range anywhere from 50% to 100% of your maximum heart rate (your maximum heart rate is based on your age). Aerobic exercise is anything less than 85%, and anaerobic exercise is anything above that. A nice starting point for a sedentary individual is somewhere in the range from 50% to 65% (you can always increase as you get more fit) and 65% to 85% for more conditioned individuals.

I recommend the heart-rate reserve method for calculating a target heart rate. Here's the formula and an example of the method for someone 27 years of age, assuming a resting heart rate of 70 bpm, and a training range of 70%. If you plug in other values, you can get other ranges.
1. 220-age = Max HR.
2. Subtract resting heart rate from Max HR = Heart Rate Reserve (HRR).
3. Multiply HRR times percent you want to train at.
4. Add back resting heart rate.

Assuming a resting heart rate of 70 bpm, 27 years old, and 70% training range:
220 - 27 = 193
193 - 70 = 123
123 x .70% = 86
86 + 70 = 156

Please note: There's been some recent research to suggest a new way of estimating maximum heart rate. The formula is the following:
Multiply 0.7 times your age
.

Subtract that number from 208.

An example if you're 26 years old is: 0.7 x 26 = 18, then 208 - 18 = 190. You'd then take 190 and plug it in as usual to the formula above. This new formula makes a slightly bigger difference as you get older.

You can read a complete review of heart rate training zones.

How do I go about getting started on an aerobic exercise program?

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My suggestion for getting started is almost always the same. Keep it simple, keep it practical, keep it convenient, keep it realistic, keep it specific, and don't try to make up for years of inactivity all at once. Select any activity and amount of time where the probability of sticking with it is high. You may not love walking, but if you can do it right outside your door, and it requires no special equipment, and you already know how to do it (you've been walking your entire life!), then walking might be your best bet for getting started because it's so convenient.

What I mean by "be specific" pertains to setting exercise plans. Planning is helpful for behavior change, and I suggest that you set goals each week. I suggest writing down what day(s) of the week you'll exercise, what time of day, minutes of activity, location, and the activity that you'll do. Be as specific and realistic as possible, and remember that it's not how much you do when you get started but that you simply get started (getting started is usually the hardest part).

A sample plan might look like this:
Monday: Take a 20-minute brisk walk at 7 a.m. around the block four times.

Tuesday: Do the same as on Monday.

Wednesday: Take a 20-minute walk at 6:30 p.m. (right before dinner) around the block.

Thursday: Take the day off.

Friday: Take a 20-minute walk at 7 a.m. around the block.

Saturday: Walk with your family at 10 a.m. for 45 minutes in park.

Sunday: Bike ride with your spouse for 60 minutes in park at noon. Mom will baby-sit.

Another plan I like is the five-minute out, five-minute back plan. Just like it sounds, you walk for five minutes from your starting point, turn around, and walk back. It's simple and doable for almost everyone. It's a change in your activity behavior even though it's not all that much, and you can increase as you get more used to it. From five minutes you could go to seven and a half out, seven and a half back, a total of 15 minutes just like that. And you can keep your eye on 15 out, 15 back, and there you go meeting the Surgeon General's recommendation of 30 minutes. If you're feeling ambitious, you can add some abdominal crunches and push-ups once you get back. For push-ups, if you can't do a standard one on the floor, modify them by leaning against a wall, leaning against a table, or on your knees on the floor. The lower you go the harder they are. Start with two to three sets of crunches and push-ups, 12-15 repetitions, three to four days a week. As they get easier, you can increase the intensity of crunches by going slower or putting your legs in the air with your knees bent. As push-ups get easier, you can go to the next lower level (for example, from wall to table to on your knees on the floor).

I suggest keeping records of your weekly progress by writing down what happens, or at least checking off that you followed through, and then setting your weekly plan every week for at least three months. Then at three months, you can evaluate your progress and see if any changes need to be made. How will you know if you're ready to stop setting weekly goals each week? Ask yourself if you believe you will be exercising regularly in six months. If the answer is "I'm not sure," or "no," then you ought to continue to set weekly goals. If you are confident that you can maintain the behavior and will be exercising in six months, then you may not need to set weekly goals, but at the fist sign of slipping, you ought to go back to it.

How much aerobic exercise do you need to do to gain the benefits?

2011-05-04T13:13:00.001-07:00

There are two physical activity guidelines in the Unites States. The first, the Surgeon General's Report on Physical Activity and Health, is a lifestyle recommendation. That is, you can modify it to fit into your daily routine and activities of daily living. The recommendation is that all adults should accumulate 30 minutes of moderate-intensity activity on most, if not all days of the week. The key words are "accumulate" and "moderate-intensity." Accumulate means that you can do 10-15 minutes at a time and repeat that a couple of times throughout the day; for example, 10 minutes in the morning, 10 minutes at lunch, and 10 minutes around dinner. Moderate intensity is equivalent to feeling "warm and slightly out of breath" when you do it. Recently there has been some controversy about the effectiveness of this guideline and its benefits. At the moment the recommendation stands, but we may hear more about it in the not-too-distant future.

The second recommendation is from the American College of Sports Medicine. The ACSM recommends 20-60 minutes of continuous aerobic activity (biking, walking, jogging, dancing, swimming, etc.) three to five times a week, at 60%-90% of maximum heart rate, and two to three days of resistance training. This is a more formal, "workout" recommendation, although you can also accumulate the more intense workout in bouts of 10-15 minutes throughout the day if you like. Follow this recommendation and your fitness and your health will improve.

Which one you choose is a personal choice. They are not intended to compete with each other but rather to provide options and maybe even complement each other. For instance, the Surgeon General's recommendation may be more practical for individuals who are unwilling, or unable, to adopt the more formal ACSM recommendation. Of course, there's no downside to working out regularly with aerobic exercise and also becoming more physically active as per the Surgeon General (take more stairs, mow the lawn by hand, park far away from the store and walk), so combining them might be a good decision.

What is the difference between aerobic and anaerobic exercise?

2011-05-04T13:11:00.000-07:00

I defined aerobic exercise for you in the introduction. It's any activity that stimulates your heart rate and breathing to increase but not so much that you can't sustain the activity for more than a few minutes. Aerobic means "with oxygen," and anaerobic means "without oxygen." Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs.
A caveat

Dancing, swimming, water aerobics, biking, walking, hiking, climbing steps (two at a time for a more vigorous workout), low-impact dance classes, kick-boxing, all the cardio machines at the gum (treadmill, elliptical, bike, rower, x-c skiing, stair-climber), and many other activities are all examples of types of aerobic or cardio activities, but they can be anaerobic too if they are performed at a high enough intensity. Try riding your bike alongside Lance Armstrong in the French Alps and you'll know what anaerobic exercise means in moments. But then again, riding along on your bike at a leisurely 8-10 mph on the boardwalk at the seashore is the same activity, but at a much lower intensity, much lower heart rate, and much lower oxygen consumption, and so in this case, biking is aerobic. The bottom line is that the intensity at which you perform an activity determines if it's aerobic or anaerobic.

What are the health benefits of aerobic exercise?

Perhaps no area of exercise science has been more studied than the benefits of aerobic exercise. There is a mountain of evidence to prove that regular aerobic exercise will improve your health, your fitness, and much more. Here's a partial list of the documented health benefits of aerobic exercise.
Cancer prevention

Colon cancer. Research is clear that physically active men and women have about a 30%-40% reduction in the risk of developing colon cancer compared with inactive individuals. It appears that 30-60 minutes per day of moderate- to vigorous-intensity physical activity is needed to decrease the risk, and there is a dose-response relationship, which means that the risk declines the more active you are. Breast cancer. There is reasonably clear evidence that physically active women have about a 20%-30% reduction in risk compared with inactive women. Like colon cancer, it appears that 30-60 minutes per day of moderate- to vigorous-intensity physical activity is needed to decrease the risk, and it is likely that there is a dose-response relationship as well. Prostate cancer. Research is inconsistent regarding whether physical activity plays any role in the prevention of this cancer. Lung cancer. There are relatively few studies on physical activity and lung cancer prevention. The available data suggest that physically active individuals have a lower risk of lung cancer; however, it is difficult to completely account for the risks of active and passive cigarette smoking as well as radon exposure. Other cancers. There is little information on the role of physical activity in preventing other cancers.
Cancer treatment

There's some good news for people undergoing cancer treatment. In one study, aerobic exercise performed five days per week for 30-35 minutes for six weeks at 80% of maximal heart rate reduced fatigue in women being treated for cancer. In another study, 10 weeks of aerobic exercise at 60% of maximum heart rate for 30-40 minutes, four days per week, reduced depression and anxiety in female cancer patients. Aerobic exercise isn't a panacea when it comes to cancer, but evidence suggests that it certainly can help.
Osteoporosis

Osteoporosis is a disease characterized by low bone density, which can lead to an increased risk of fracture. According to the National Osteoporosis Foundation, osteoporosis is responsible for more than 1.5 million fractures annually, including over 300,000 hip fractures, 700,000 vertebral fractures, 250,000 wrist fractures, and 300,000 fractures at other sites. The good news is that exercise may increase bone density or at least slow the rate of decrease in both men and women. It may not work for everyone, and the precise amount and type of exercise necessary to accrue benefits is unknown, but there is evidence that it can help. In children there is good news, too. It seems that active children have greater bone density than sedentary children and that this may help prevent fractures later in life.
Depression

Most of us who exercise regularly understand that exercise can elevate our mood. There have been a number of studies investigating the effects of exercise on depression. In one of the most recent studies, it was shown that three to five days per week for 12 weeks of biking or treadmill for approximately 30 minutes per workout reduced scores on a depression questionnaire by 47%. It's not a substitute for therapy in a depression that causes someone to be unable to function (in which case medication and/or psychotherapy may be necessary), but for milder forms of depression, the evidence is persuasive that it can help.
Diabetes

No study has been more conclusive about the role of lifestyle changes (diet and exercise) in preventing diabetes than the Diabetes Prevention Program. It was a study of more than 3,000 individuals at high risk for diabetes who lost 12-15 pounds and walked 150 minutes per week (five 30-minute walks per day) for three years. They reduced their risk of diabetes by 58%. That's significant considering there are 1 million new cases of diabetes diagnosed each year. Aerobic exercise can also improve insulin resistance. Insulin resistance is a condition in which the body doesn't use insulin properly, and this condition can occur in individuals who do and do not have diabetes. Insulin is a hormone that helps the cells in the body convert glucose (sugar) to energy. Many studies have shown the positive effects of exercise on insulin resistance. In one, 28 obese postmenopausal women with type 2 diabetes did aerobic exercise for 16 weeks, three times per week, for 45-60 minutes, and their insulin sensitivity improved by 20%.
Cardiovascular disease

The list of studies that show that aerobic exercise prevents or reduces the occurrence of cardiovascular disease is so long that it would take this entire article and probably five others just like it to review all of the research. One of the most important is one of the earliest. In a study of more than 13,000 men and women, it was shown that the least fit individuals had much higher rates of cardiovascular disease than fit individuals -- in some cases, the risk was twice as high. Aerobic exercise works in many ways to prevent heart disease; two of the most important are by reducing blood pressure and allowing blood vessels to be more compliant (more compliant means that they become less stiff and it's less likely for fat to accumulate and clog up the vessels). Results like these have been proven over and over again.
Obesity and weight control

Aerobic exercise is believed by many scientists to be the single best predictor of weight maintenance. You can lose weight without exercise by reducing your caloric intake enough so that you burn more calories than you consume, but it takes a regular dose of exercise to keep your weight off. How much is not clear, but somewhere between 30 and 40 minutes of vigorous exercise several times per week, to 45 to 75 minutes of moderate intensity exercise five or more days per week is probably about right. Your mileage will vary, and so once you get to the weight that you want to be at you'll need to experiment with different amounts of exercise until you find the one that works for you. The American College of Sports Medicine recommends that overweight and obese individuals progressively increase to a minimum of 150 minutes of moderate intensity physical activity per week, but for long-term weight loss, overweight and obese adults should eventually progress to 200 to 300 minutes per week of moderate-intensity physical activity. These are general guidelines, and so again, you need to experiment to see what works for you.

Aerobic exercise definitely burns lots of calories. Below is a table of minutes of continuous activity necessary to expend 300 calories based on your body weight.
Cognitive function

Scientists have recently become interested in the effects of aerobic exercise on cognitive function. It has been shown in rats that use of a running wheel every day stimulates new brain cells to grow in as few as 12 days. Brain cells in humans can't be studied directly, but what has been shown is that rates of dementia and Alzheimer's disease are lower in older individuals who exercise three or more times per week compared with older adults who exercise fewer than three times per week. In some cases, the risk is 62% lower. Evidence is also accumulating that active individuals perform better on cognitive function tests such as tests of memory and spatial relations than sedentary individuals.

How aerobically fit can we be?

2011-05-04T13:09:00.001-07:00

The average sedentary adult will reach a level of oxygen consumption close to 35 ml/kg/minute during a maximal treadmill test (where you're asked to walk as hard as you can). Translated, that means the person is consuming 35 milliliters of oxygen for every kilogram of body weight per minute. That'll get you through the day, but elite athletes can reach values as high as 90 ml/kg/minute! How do they do it? They may have good genes for one, but they also train hard. And when they do, their bodies adapt. The good news is that the bodies of mere mortals like the rest of us adapt to training too. Here's how.

What are the fitness benefits of aerobic exercise?

How our bodies adapt

Here's what happens inside your body when you do aerobic exercise regularly:
1. Your heart gets stronger and pumps more blood with each beat (larger stroke volume). Elite athletes, as I just mentioned, can have stroke volumes more than twice as high as average individuals. But it's not just that. Conditioned hearts also have greater diameter and mass (the heart's a muscle too and gets bigger when you train it), and they pump efficiently enough to allow for greater filling time, which is a good thing because it means that more blood fills the chambers of the heart before they pump so that more blood gets pumped with each beat.

2. Greater stroke volume means the heart doesn't have to pump as fast to meet the demands of exercise. Fewer beats and more stroke volume mean greater efficiency. Think about a pump emptying water out of a flooded basement. The pump works better and lasts longer if it can pump larger volumes of water with each cycle than if it has to pump faster and strain to get rid of the water. High stroke volume is why athletes' hearts don't pump as fast during exercise and why they have such low resting heart rates; sometimes as low as 40 beats per minute, whereas the average is 60-80 beats per minutes.

3. Downstream from the heart are your muscles, which get more efficient at consuming oxygen when you do regular aerobic exercise (remember, "consuming" oxygen means that the muscles are taking the oxygen out of the blood). This happens because of an increase in the activity and number of enzymes that transport oxygen out of the bloodstream and into the muscle. Imagine 100 oxygen molecules circulating past a muscle. You're twice as fit if the muscle can consume all 100 molecules than if it can only consume 50. Another way of saying it is that you're twice as fit as someone if your VO2 max is 60ml/kg/min. and theirs is 30ml/kg/min. In terms of performance in this scenario, you'll have more endurance because your muscles won't run out of oxygen as quickly.

4. Mitochondria inside the muscle increase in number and activity. Mitochondria are the powerhouses of your cells. They do all the heavy-duty work to keep you moving. They use the oxygen to burn the fat and carbohydrate that makes you go. The good news is that they increase in number and activity, by as much as 50%, in just a matter of days to weeks in response to regular aerobic exercise in adults of all ages.

Burn, baby, burn

I mentioned that fat and carbohydrate are the fuels our muscles burn. The difference between them is that fat is high-test; it contains 9 calories per gram whereas carbohydrate has only 4, and so you get more energy and can go farther on a gram of fat than on a gram of carbohydrate. You want to burn fat because it's such an efficient fuel, plus it's nice to lose some of your excess fat! The catch is that you need more oxygen to burn fat because it's denser than carbohydrate. The good news is that your body gets better at using oxygen and burning fat when you do regular aerobic exercise; like I described, your heart pumps more blood, your muscles consume more oxygen, and you have more mitochondria.

What is aerobic exercise?

2011-05-04T13:08:00.001-07:00

Imagine that you're exercising. You're working up a sweat, you're breathing hard, your heart is thumping, blood is coursing through your vessels to deliver oxygen to the muscles to keep you moving, and you sustain the activity for more than just a few minutes. That's aerobic exercise (also known as "cardio" in gym lingo); any activity that you can sustain for more than just a few minutes while your heart, lungs, and muscles work overtime. In this article, I'll discuss the mechanisms of aerobic exercise: oxygen transport and consumption, the role of the heart and the muscles, the proven benefits of aerobic exercise, how much you need to do to reap the benefits, and more.

The beginning

It all starts with breathing. The average healthy adult inhales and exhales about 7 to 8 liters of air per minute. Once you fill your lungs, the oxygen in the air (air contains approximately 20% oxygen) is filtered through small branches of tubes (called bronchioles) until it reaches the alveoli. The alveoli are microscopic sacs where oxygen diffuses (enters) into the blood. From there, it's a beeline direct to the heart.

Getting to the heart of it

The heart has four chambers that fill with blood and pump blood (two atria and two ventricles) and some very active coronary arteries. Because of all this action, the heart needs a fresh supply of oxygen, and as you just learned, the lungs provide it. Once the heart uses what it needs, it pumps the blood, the oxygen, and other nutrients out through the large left ventricle and through the circulatory system to all the organs, muscles, and tissues that need it.

A whole lot of pumping going on

Your heart beats approximately 60-80 times per minute at rest, 100,000 times a day, more than 30 million times per year, and about 2.5 billion times in a 70-year lifetime! Every beat of your heart sends a volume of blood (called stroke volume -- more about that later), along with oxygen and many other life-sustaining nutrients, circulating through your body. The average healthy adult heart pumps about 5 liters of blood per minute.

Oxygen consumption and muscles

All that oxygen being pumped by the blood is important. You may be familiar with the term "oxygen consumption." In science, it's labeled VO2, or volume of oxygen consumed. It's the amount of oxygen the muscles extract, or consume from the blood, and it's expressed as ml/kg/minute (milliliters per kilogram of body weight). Muscles are like engines that run on fuel (just like an automobile that runs on fuel); only our muscles use fat and carbohydrates instead of gasoline. Oxygen is a key player because, once inside the muscle, it's used to burn fat and carbohydrate for fuel to keep our engines running. The more efficient our muscles are at consuming oxygen, the more fuel we can burn, the more fit we are, and the longer we can exercise.