Sunday, October 30, 2011

Cardio For Proper Heart Rate And Weight Loss

Cardio is well known for it's ability to help you lose weight, stay fit, and promote a healthy life. We all know this basic knowledge about cardio working to maximum heart rate. However, the problem is that many people don't understand the four basic reasons for performing cardio, in regards to targeting different fitness goals through maximum heart pulse.

You need to have an understanding of how to target maximum heart rate and how to get it up enough to hit certain fitness goals. So, let me give you the four main goals people have when dealing with cardio.

Here Are The Four Main Reasons:

-Maintaining overall general health consistently

-Reaching certain weight loss (body fat loss) goals to become lean

-Get to a certain aerobic training point such as certain Fitness Goals

-Reach a point of optimal health through maximum conditioning

Those are the four main reasons many individuals perform cardio and aim to increase their heart rate. Many people have attempted reaching these certain goals, however the problem is that many individuals don't know how to reach those goals and how to get their heart rate at the proper levels to hit those goals.

This is why I'd like to further explain how to reach each of these individual fitness goals through proper cardio and the exact method you need to implement and follow for maximum heart rate conditioning.

How To Calculate Your Maximum Heart Rate

Now the main problem is that many individuals don't know how to calculate their maximum heart pulse. This is where I want to explain how to do it properly and by which method you need to follow. Now for calculating your heart pace, there are two different specifications by which you'll calculate it.

Either you're a man, or you're a woman. So for men, you need to subtract your age from 220, and follow the steps I'll explain later in the article. For woman, you're going to subtract your age from 227 and follow the steps I'm going to explain.

Proper Heart Pulse For Good Overall Health

Many people struggle on a daily basis to even reach the daily minimum amount of exercises needed to maintain basic, overall health. Many of us are below the standard for basic health and need to get much higher if we want to live longer, healthier lives.

So, how do you maintain good overall health through cardio, and how do you calculate it so you know that you're doing it right? Well in order to maintain basic overall, good health, you need to perform enough cardio based off of your maximum heart rate.

It's recommended that you exercises for 40 minutes per day at 50% of your maximum heart pace if you want to maintain a healthy lifestyle with little or no problems.

How To Calculate Heart Rate For Good Overall Health

So how do you calculate 50% of your maximum heart rate? Just do what I said initially and subtract your age from 220 if you're a man, and 227 if you're a woman, then you base 50% off of that number.

For example, I'm a 19 year old guy so I would subtract 19 from 220, which would be 201. I would then multiply 201 by.5, which for you non-mathematical individuals, would be equivalent of taking 50% of 201. I would then calculate it out and see that 100.5 would need to be my maximum heart pace that I exercises for 40 minutes a day.

Basically, if I want to maintain overall good health, I would perform cardio for 40 minutes a day with a maximum heart rate of 100.5. This is how I'd calculate to know if I'm getting the proper results our of my cardio exercises for maintaining basic, overall health.

This is how you should be calculating your maximum heart pace every day not to lose weight, but just to maintain a healthy lifestyle that promotes longer life. We'll jump into what it takes for weight loss in just a second.

Proper Heart Rate For Weight Loss

The main question with many individuals looking to lose weight is, "How do I lose weight effectively with cardio?" Many individuals perform cardio, but aren't doing it right or aren't performing the right exercises to target their maximum heart pace.

However, there is an easy way to calculate it out so you know if you really are doing enough cardio, hard enough to lose large quantities of body fat. The recommended amount of cardio you need to do in order to effectively lose as much fat as possible, is to perform cardio exercises 40 minutes for 5-6 days a week.

Though that may sound easy, there is another part to the maximum heart pace equation. You have to calculate how hard you need to work for that allotted time in order to destroy body fat fast. So, along with performing cardio for 40 minutes 5-6 days a week, you need to workout at 65% of your maximum heart rate. Simple right?

How To Calculate Heart Pulse For Effective Fat Loss

Now how do you calculate it so you know that you're working hard enough to truly destroy body fat? All you have to do is subtract your age from 220 if you're a man, or subtract your age from 227 if you're a woman.

Once you do that, you then take 65% of that final number and that is the number your maximum heart pace needs to be. This is the number your heart rate needs to be at during the full cardio workout period, if you really desire to lose body fat extremely fast and naturally.

This is how you need to calculate your maximum heart pace everyday in order to lose that weight you so desire to lose.

Proper Heart Rate For Aerobic Training

Now for those looking to go past normal weight loss, and actually maximize their stamina and endurance dramatically, you can aim for maximum heart rate that promotes proper aerobic training. To perform proper cardio as hard and as long as you need to, you have to exercises 40 minutes 3-5 times a week at 75% of your maximum heart pulse.

This will not only help you lose massive amounts of weight, but it will push you past that "weight loss level" and take your stamina and endurance to an entirely new level.

This is basically for individuals who are pretty fit and healthy, who want to drop a little bit of extra weight. Or, this can be for individuals aiming for high goals, who want to reach those weight loss goals in the least amount of time.

How To Calculate Heart Pace For Aerobic Training

So, how do you know if you're past the average weight loss cardio and are pushing yourself for increased stamina and fitness? Well, all you do here is keep in mind that you're performing cardio for 40 minutes 3-5 times a week at 75% of your maximum heart pace.

The way you calculate this is to subtract your age from 200 if you're a man, or subtract your age from 227 if you're a woman. By doing this, you can calculate what your heart rate needs to be for the entire time that you perform cardio. Then, once you got it figured out and know what your heart rate needs to be, just keep it that way and you'll surpass your normal fitness levels.

Proper Heart Rate For Absolute Maximum Conditioning

Now this is for those individuals looking to aim superbly high and reach goals that they never thought possible. Basically you're aiming to get as fit and healthy as your body will possibly allow for. This builds maximum endurance and stamina for high intensity workouts and activities that involves short, powerful bursts of energy.

For these kind of cardio workouts, you'll be breathing as hard as you possibly can and you'll truly be pushing your body to the limit. There's no limit to how much body fat you can destroy with just one of these cardio workouts.

How To Calculate Heart Rate For Absolute Maximum Conditioning

Now, based on the last three methods, the way to calculate maximum heart pace has stayed pretty much the same. So, since the calculation method has remained stable, what do you think we're going to do to calculate heart rates for maximum conditioning?

Yup, we're going to subtract our age from 220 if we're men, and subtract our age from 227 if you're a woman. Then, the numbers change and you're going to take 85% of that final number, and that will be your heart pace.

Yes, for Ultimate Conditioning (for crazy fitness people) you need to perform cardio workouts at 85% of your maximum heart rate. That is dynamically significant. The reason for this high intensity is that you're training your body to be the absolute best it can be to maintain optimal health and vitality for you.

So, once again you take that final number after doing the math, and that should be your consistent heart rate throughout the entire cardio workouts. Remember this is for individuals looking to get insanely fit and push their bodies to their Ultimate limits, but this does promote insane fat loss and will give you much faster results.

Wednesday, October 26, 2011

Nike Zumba Shoes

Since Zumba is becoming more and more popular, many people start thinking about shoes and clothing that would compliment Zumba fitness workouts while also helping get the most from the training and avoid injuries. I would say that the most important part of Zumba outfit is the shoes. Zumba is highly intensive training which requires intensive legwork, and the more comfortable and suitable for such kind of activity your shoes are, the better.

I have been practicing Zumba for 2 years and tried many Zumba shoes - Z, Ryka, Bloch... you name it... All in all I like Nike the best. Their shoes are just more comfortable, as for me.

My first pair of Nike Zumba shoes were Musique III. That was a great shoe - it looked gorgeous (like suede), and felt very comfy. Nike Musique have sliding pads on the sole as well as cushioned heel, so it makes great shock absorption. Recently Nike released an updated version, Nike Musique IV which are even more comfortable, as they combine synthetic leather with mesh. That makes them not only highly breathable, but also makes the foot fit perfectly and cushions it.

The second Nike choice I would make is Nike Shox. These are very lightweight and comfortable, however I don't like how they look. The heel seems too fancy for me. But if you don't pay attention to the look (or like the way they look), they would be a great choice for your workout - they are very comfortable, cushion the feet and absorb the shock from jumping and other Zumba moves.

For those who would like to combine training and dancing sneakers all in one try Nike Zoom Sister. Although generally it's not recommended to wear training sneakers for Zumba class, these don't have excessive traction, so they don't interfere with sliding movements. These shoes combine several technologies from Nike - Flywire for lightweight support, and Nike+ to help track your progress. Nike Zoom Sister will suit any fitness activity, as they allow moving front, back or side-to-side while keeping your feet stable in whatever position.

Friday, October 21, 2011

Aerobic Exercise

Most people assume that aerobic exercise is specifically suited for women's fitness the same way that weight lifting appears more suitable for men's fitness. What few people realize, however, is that this form of exercise is essential to both men and women. There are many other misconceptions about cardio that have been circulating in public, but hopefully the facts below will serve to enlighten you about the real deal behind this type of exercise.

Aerobic exercises do not always consist of dancing routines

A lot of guys understandably shy away from aerobic exercise because most types of it seem to be just another form of dancing. You have to understand, however, that dancing-like routines are not all there is to aerobics. It may only seem like that way because women largely make up the population in your fitness club, and as such your fitness club is just offering what the majority wants.

If so, you can sign up for a personal training program that could introduce you to others and more "manly" types of exercise that will work you heart and lungs like boxing or kickboxing. Also, if it makes any difference, "cardiorespiratory, cardiovascular exercises or cardio" is just another term for aerobics. You could always refer to your routine as such if it makes you feel any better.

Aerobic exercise is essential to your health

No matter how young or - err - mature you are, cardiovascular exercise will always prove critical and beneficial to your health. Aerobic exercises are exercises that require you to perform a certain routine or activity continuously and following a certain rhythm as well. They help improve your heart rate and the overall health of your heart. They also improve your metabolism as well as oxygen distribution in your body.

Know when to go longer - or harder

Beginners are advised to start with aerobic exercises of moderate intensity for a short period of time. They can then gradually lengthen the period of their exercise until they have sufficiently built their stamina for it. Beginners are typically advised to start with a ten-minute routine and gradually adding ten more minutes to their routine as they improve. You should up the ante and go harder if you feel that your body is no longer having a hard time coping with the demands of your exercise routine. Make sure to switch back to a short ten-minute routine every time you increase your intensity level.

Friday, October 14, 2011

Acupuncture and Fertility

With the success rates of acupuncture in treating infertility so high it's a wonder why every women who is struggling wouldn't consider it. Acupuncture studies have proven acupuncture to increase IVF efficacy rates to 50% and for those who have tried everything, acupuncture has fulfilled the dreams of many once childless couples. Acupuncture has been used for fertility issues for thousands of years. The Emperor would employ acupuncturist to come to the palaces and ensure the wife and concubines produced healthy heirs. In the 21st Century we are seeing both an increase in fertility issues and women choosing to conceive later in life. Many couples who struggle to get pregnant eventually seek out professional help and are advised to employ fertility drugs or other Assisted Reproductive Technologies namely IVF and IUI. The question is what is acupuncture's role in helping a woman conceive?

When we learn the intricacies of the female reproductive system and understand the gentle cascade of rhythmic hormonal flows that must occur in perfect orchestration, we realize conception truly is a wonder. In this beautiful primal process it doesn't take something serious to throw it off. It can be that the hormones in the meat you are eating are altering your estrogen and testosterone levels. That in turn can begin to alter the levels and cycles of other hormones necessary for normal follicular, ovulatory and luteal cycles. Or it can be that the stress you are dealing with at work is altering pH levels of your cervical mucus and making it hostile to sperm. Or it can be that you are dealing with unknown food sensitivities that are creating a compromised immune system making it difficult for your body to support a pregnancy. There are a myriad of other possibilities. Acupuncturist who treat reproductive issues are trained to detect underlying issues in both the Western and Eastern Medical perspective.

Acupuncture understands how to detect even subtle imbalances. More importantly it knows how to address those imbalances so that the body is restored to homeostasis and conception and pregnancy can occur. In an example, by observing a woman with a pale complexion, puffiness of the face and complaints of tiredness and poor digestive health an acupuncturist may assess that the spleen qi is deficient which affects proper blood production and quality. This in turn can affect the quality and thickness of the endometrial lining which is needed for successful embryo implantation. An acupuncturist can detect how a yin imbalance in the body is not allowing for sufficient fertile cervical fluid which is needed for the proper transport of sperm to egg. Having an understanding and way to address subtle and not so subtle imbalances can make a tremendous difference in the outcome of natural conception or that which is aided by IVF.

Couples who are regularly treated with acupuncture find that their health often greatly improves. Because Acupuncture is a system of medicine that works to bring balance to the entire system there is an overall improvement on the physical, mental and emotional level. The stress that accompanies fertility issues can be quite taxing on couples. This anxiety and worry gets addressed and benefits greatly from acupuncture with its calming effect on the nervous system. With IVF treatments the health and thickness of the endometrial lining can be addressed and treated with acupuncture which in turn significantly increases (50%) the chance of proper implantation of the embryo. Acupuncture increases blood to the ovaries which improves their functioning and nourishes developing follicles. Acupuncture helps with implantation by reducing uterine spasming. Acupuncture prepares the body for conception and supports the body during pregnancy by treating morning sickness, excess edema and works to prevent possible miscarriage; and is used to aid in a healthy delivery and is a wonderful postpartum support.

In conclusion, acupuncture and an Acupuncturist's role in reproductive health is a vital one. An acupuncturist who treats fertility issues will teach you when your most fertile time is and give you diet and lifestyle advice. The acupuncture will be increasing blood flow to the ovaries, thickening the endometrial lining, addressing hormonal imbalances, healing PMS and giving the body a better foundation in which to have a healthy and thriving pregnancy.

Wednesday, October 5, 2011

Tai Yin Meridians and Connections

When using a meridian based perspective to pattern identification we need a thorough understanding of the relationships between the meridians. For the tai yin meridians (LU and SP) we find that they connect to the yang ming, tai yang, and the liver and small intestine.

According to Zang Fu Bei Tong Theory the tai yin connects to the tai yang. In this theory the LU connects to the UB and the SP connects to the SI. We find the practical association between the LU and UB in the energetic functions of the acupuncture points LU 5 and LU 7. Lung 5 is the water point of the LU meridian and it functions to benefit the UB, while also descending water to the bladder. Lung 7 opens the Ren mai, which opens and passes through the region of the UB. This makes the combination of LU 5 and LU 7 very important for a wide range of bladder conditions.

The connection between the SP and SI is also an important relationship that is best seen in the way in which the points Tian Huang and Shen Guan may be used for treating shoulder pain in the region of the SI meridian. These points come from Master Tung and are located on the SP meridian.

Returning to our discussion of the tai yin - tai yang association, we find that various points on the SP and LU meridians may be used for treating tai yang conditions. Points on the LU meridian that can treat pain in the UB bladder meridian include: 22.01, 22.02, and 33.13. Points on the SP meridian that treat the tai yang include: 77.17, 77.18, 77.19, and 77.21.

A client with a tai yin - tai yang pattern would manifest with top health concerns involving the spine, back, spleen, and/or lungs. This is a common pattern we see in clinic as there are large numbers of people that have spinal conditions. When symptoms occur in the back, spine, or tai yang channels, a tai yin - tai yang pattern may be identified when they also present with lung and/or spleen signs and symptoms.

The connection between the primary yin and the yang ming is defined by the internal-external relationships that exist between the LU and LI and between the SP and ST. When we compound these associations we can identify what can be called a tai yin - yang ming pattern. The tai yin - yang ming pattern is characterized by digestive symptoms that occur with underlying spleen and/or lung imbalances.

The mutual appearance of digestive and respiratory symptoms is quite common and appears in food allergies, Candida, immune deficiency, and external invasions. Therefore, whenever digestive complaints occur with lung signs and symptoms we should consider using the tai yin and yang ming meridians for treatment.