The Difference Between Aerobic and Anaerobic Exercise

There are two main types of exercise. Aerobic and Anaeobic exercise. Let's start with the first one. Aerobic literally means with oxygen. Aerobic exercise has an important distinction; it burns fat as its main fuel. Can anyone find a use for this? Anaerobic means without oxygen. Anaerobic burns sugar as its main fuel. Despite popular myth, exercise doesn't have to be drastic to provide massive physiological benefits. Even light exercise will burn fat.

Light exercise clears out lactic acid (a waste product in the body) and stimulates cells to regenerate. To ensure you're exercising aerobically (burning fat) rather than exercising anaerobically, it's important to ensure you do several things as you exercise.

The most important is to breathe deep as you exercise. Breathe in deep into your stomach through your nose, hold it and then exhale hard through your mouth.

Secondly, make sure that you exercise at a level that's comfortable. Exercise at a level of 7/10. You should still be able to carry on a conversation while you exercise. Do this for at least 45 minutes a day and notice your energy explode.

Do you think you don't have time to do this? There is always time. Use the time you would have spent sleeping to replenish your body. I guarantee that you'll need less sleep. Use the time in your lunch break to exercise. The increase in productivity will have you more on the ball, and save you time through the dramatic increase in productivity. See, with the increased oxygen from aerobic exercise your brain speed and efficiency increases. Ride a bike, walk, swim or play sport.

Rebounding (or cellularise as it's now known) is one of the best forms of aerobic exercise around. If you have access to a rebounder, use it. Use any break you have whilst working to engage in some form of movement and deep breathing.

Exercise also strongly benefits the heart. It literally makes it a larger and stronger organ. Deep breathing makes the lungs stronger and larger. Research is now linking exercise to helping benefit and prevent almost every type of disease or ailment. Movement of any joints promotes blood flow and creates energy. Sitting down all day actually robs the body of energy. If you sit down all day it’s absolutely vital that you promote blood flow, circulation, energy, brain flow and the strength of your heart.

Dr. Edward Steiner has dedicated over 15 years to understanding nutrition and articulating complex information simply. He has worked internationally with indivduals who wish to improve their lives through the proper use of exercise and nutrition. He has condensed the best information he has discovered in 15+ years into one place at http://www.energyboostnow.com

Not Enough Time to Exercise

By: Julia

Lack of time is the most common excuse for avoiding exercise. As a personal fitness trainer, I hear it all the time, “I’d love to workout but I don’t have time.” My goal is to help you find the time or more importantly, make the time to exercise. There are too many benefits for your health and well being to make excuses not to exercise. The older you are, the more important exercise is to your overall well-being and health. Strength training has been proven to reduce the risk of falls, increases bone density, reduces the symptoms for arthritis, heart disease, osteoporosis, diabetes, obesity and back pain. Studies have show exercise to have a profound effect on a person’s mental and emotional health. With all the benefits of exercise and if your health is a priority, you could find the time to exercise.

If you have time to watch television, you have time to exercise. These two activities can easily be combined. A television placed in front of your exercise bike or treadmill will help accomplish your cardio needs and make the time go by faster.

Be creative; break your workout program into two shorter sessions rather than one long session to fit more easily into your day. Many studies show that cardiovascular training for fat burning is best in the morning. Stop snoozing to your alarm clock and hit the cardio for 20 minutes in the morning. It’s a great way to start your day. Save your strength training for the evening or after work. An effective strength training workout doesn’t take more than 40 to 50 minutes.

If you’re a parent, it’s your responsibility to be a role model for your children. A healthy lifestyle and balance in life educates your children about values and priorities. Build fitness into your family’s playtime. Activities, instead of allowing children to park themselves in front of the TV or computer all weekend, will serve your family’s need for exercise.

Remember to keep it fun. Attitude is everything! For more information and tips on exercise, go to http://www.EasyExerciseTips.com.

Lack of time is the most common excuse for avoiding exercise. As a personal fitness trainer, I hear it all the time, “I’d love to workout but I don’t have time.” My goal is to help you find the time or more importantly, make the time to exercise.

Linda Geyer, entrepreneur, speaker and author, has spent over 14 years in health related businesses helping her clients and audiences make their health a priority. Founder and CEO of Vitality Management, a corporate wellness education company, and owner of Peak Physique Fitness Training, a professional personal training studio in Troy. http://www.EasyExerciseTips.com

Walk Free

Ideal for anyone who thinks she or he is too unfit to exercise

Although it may seem like a soft option, in fact walking is one of the very best forms of aerobic exercise. A 6-mile walk burns up only 20% fewer calories than a hard run over the same distance. An excellent choice for anyone who feels low in energy or is convalescing, walking is also particularly convenient because you can incorporate it into your daily routine to get you from A to B.

To begin with, decide to walk for 30 minutes a day at a pace where your breathing becomes heavy but not strained. Make sure you wear comfortable clothes and good walking shoes. If you walk to work you can carry another pair of shoes with you to change into.

After a week of walking for 30 minutes a day, go a step further. Try walking for an hour and see how far you get. As a guideline you should be able to manage 3 miles in an hour at a leisurely pace. As you become stronger you might like to try hill-walking or even running.

Increase Your Energy

Live a healthy life would mean that we live with our good stamina. However, in our daily life, we sometimes feel our stamina get weakened. How does this happen? And what to do to rejuvenate and increase our stamina?

Firstly, recognize and avoid energy drainers in our daily life. Some of them are inner condition, poor self-esteem, bad relationship with other, and biochemical substances.

Then, by knowing things we are facing, we can begin to take control of ourself. Anxiety and depression, for instance, are two kind of energy's worst enemies we may focuse to handle . Take good information and advice to cope with them.

Eat good food, for optimal energy. We should ask ourselves why we eat. Some people eating food for some wrong reasons. And they end up in unhealthy condition. Healthy food would make a sense that we are eating for our good performance, it makes us feel and look good. If you try, it would no hard thing to find healthy foods in your own environment. We even can make tasty recipes by ourselves.

Exercise for energy. It would mean keeping the physical active lifestyle. You can enjoy it, choose the right activity you love. And just do it. Bring your willpower with you, and make it as regular activity. Just walk and jog.

About the therapy. Make your own green friends in your home. Home plants are good energizers, and nice-looking too. Besides, use color creatively to increase your energy level. You can learn how to make it in resources available. Don’t forget aromatherapy: it is really soothing and helping increasing our energy, make it as part of your daily routine.

And don't forget, begin from now. The above steps are simple things. We can make it from our home, cheerfully.

Is Inflexibility Making You Sick? How to get more flexible

Author: Nancy Rishworth


Copyright (c) 2008 Nancy Rishworth

Are you sick and tired of being sick and tired? All too often, we don't pay attention to our bodies. We give it food that's convenient to us, but not so great for the system, insufficient exercise, and a steady diet of stress. We tune out symptoms that are intended to alert us to problems and we allow ourselves to get run down and sick.

If you'd like to start taking better care of yourself and feel better, the answer may be as simple as learning how to increase flexibility.

We tend to underestimate the importance of flexibility in our lives. We assume that flexibility is required to do ballet, yoga, even martial arts - but not essential to our functioning. Actually, being flexible has the following benefits:

- Increases blood flow - blood flow gives you greater endurance, more strength and healthy bones and joints.

- Release tension - flexibility alleviates stress, results in improved postures and helps reduce muscle soreness and fatigue.

- Improved coordination - flexibility improves balance and coordination.

- Improves range of motion - flexibility makes it easier to move those joints and keep them healthy.

You can easily learn how to be more flexible by incorporating a series of stretches into your routine. These stretches make it possible for the connective tissues around muscles to lengthen, giving you greater flexibility and strength.

If you'd like to learn how to improve flexibility quickly, you may want to focus on strengthening the core muscles. This muscle group is made up of your lower back, abdomen and buttock muscles. Stretching and flexibility exercises for the core group will improve your posture, give you greater strength and reduce the incidence of back strain. This is one of the most overlooked group of muscles, and one that will immediately benefit from a flexibility program.

One of the best aspects of learning how to increase flexibility is that it doesn't require expensive gym memberships, bulky equipment, or even huge time commitments. With a few exercises, performed on a regular basis, you can gradually add flexibility. You will develop stronger muscles and increased range of motion, simply by doing easy exercises in your home a few nights a week.

You'll be amazed at how easy it is to gain flexibility, and what a huge difference it makes to your physical well being. A regular plan of flexibility exercises and strength training will result in greater stamina, less injuries and general aches and pains, even an improved immune system. Isn't it remarkable how flexible and adaptable your body can be?


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Nancy Rishworth, grew up dancing and became a qualified Aerobics and Fitness & Personal Trainer. She is also a qualified Naturopath having studied various healing modalities through healthy eating, herbal remedies, vitamins, massage & exercise. Her Flexibilty Plus Workout Program improves flexibility, strength and overall health. For nutritional info and other core strength and cardio exercise tips and guidelines go to www.FlexibilityPlus.com

10 Reasons Why Dancing Is Good For You

There are so many reasons why dancing is good for you, it's hard to know where to begin. It's great fun and good for the body as well as the mind. Besides being a good form of exercise and having a truly positive impact on our health, a recent study actually showed that it also makes us smarter (something to do with remembering the dance steps, thus exercising the brain).

So, why is it good for you to dance? Here are the top 10 reasons:


1) Great way to exercise and stay fit

Dance is a great way to stay in shape. If you don't like the gym, dancing can bring fun back into the exercise.


2) Burn calories and lose weight

Dancing is all about moving your body and moving your body is a great way to burn calories. How many will you burn depends on how vigorously you dance. In an one-hour session you can burn from 250 to 400 calories. Yes, losing weight can be fun and enjoyable.


3) Improved health

Dance can effectively promote good health by improving cardiovascular fitness, strengthening the muscles, increasing circulation, decreasing blood pressure, lowering the risk of coronary heart disease, reducing stress, and many other positive benefits.


4) Greater Coordination

Great for improving control over your body, timing and coordination skills. You will learn how to move with grace and poise.



5) Good for bones and joints

Dance is a weight-bearing activity, meaning it's great for your bones. Weight-bearing exercises has been proven to increase bone density and help reduce the risk of osteoporosis.


6) Build confidence

Dance builds confidence by giving you a sense of success and achievement when you master it.


7) Great way to meet new people

Dancing provides a natural icebreaker and is a great way to meet new people and make new friends.


8) Lifts your mood

Any exercise can raise your spirits by raising the endorphins or so called feel good chemicals. This can lighten your mood and reduce the risk of depression.


9) Good for your Mind

Dancing will keep your mind active. It will improve circulation to the brain and help stimulate the memory by remembering all the steps. Great mental exercise.


10) Improved overall well-being

Dance has an outstanding positive effect on both physical and psychological well-being.


There you have it - 10 reasons why you should dance. There are, of course, many more benefits of dancing, but we have to stop somewhere.


Source: Alexander Holt
www.dancing4beginners.com