outdoor cardio

Get Moving Outdoors

Great Cardio Strategies To Do Outdoors

The reason I created the catergory of “Movement” rather than Exercise is because some people have difficulty with some of the workouts that you see advertised. But it can be simple and can be fun and it doesn’t even need to be thought of as exercise just getting out there and moving. It’s amazing what difference just getting out from your desk or away from your house for half an hour and going for a walk. Not only will it clear your head your body will thank you for it. So keep reading and see if you can work in a couple of these ideas to become a bit more active in your life. As you think about changes you want to make to your eating habits, another thing that you’ll definitely want to take into consideration is the form of cardio you’re doing on a daily basis.

While controlling your diet is always going to be the absolute best strategy for producing rapid rates of weight loss, making sure that you’re burning off calories through regular physical activity is essential as well.

Taking your cardio training outdoors will make it that much more interesting and therefore you’ll be more likely to stay engaged.

Let’s have a quick look at some of the top outdoor cardio strategies that you can start doing.

outdoor cardio

Rollerblading

The first cardio strategy to consider is rollerblading. Rollerblading is a form of exercise that most people really enjoy and when done intensely enough, can burn off just as many calories as running would.

To help maximize the results you get from your rollerblading sessions, focus on crouching as low down to the ground as possible. This will stimulate the quads to a higher degree while also calling the hamstrings into play.

Tennis

The second form of cardio that you’ll want to consider adding to your workout program is tennis. Tennis is great for those who prefer not to go at their cardio alone and want to make a game out of it.

Since you’re constantly stopping and starting when performing a game of tennis, this is a great form of outdoor cardio to really spike up your metabolism.

Hiking

Hiking is our next type of cardio training that’s great for when you want to get outdoors. If you can get away somewhere scenic on the weekend and go for a good 2 hour hike, you can easily burn up to 1000 calories doing this.

If you make that your weekend goal, this will give you the flexibility to eat a few more foods over the weekend when most people are more social without suffering weight gain because of it.

Hiking is also excellent for increasing your lower body strength since it targets the glutes, quads, and hamstrings.

Swimming

Finally, the last outdoor cardio workout that you may want to give some consideration to is swimming. Swimming is nice since it’s a full body workout and will hit both the upper and lower body muscles.

Swimming can also be a very good calorie burner when you go at an intense enough pace, so is perfect for those seeking fast fat loss.

To maximize the benefits you get from swimming sessions, alternate between the different strokes so that you work the muscles in a number of different ways.

So there you have some of the top outdoor cardio training activities that you should consider. One additional great benefit from adding cardio training to your routine is that most people find it helps calm their appetite level, so if you pair that with a great appetite suppressant product such as Phen 375, you will hardly feel any hunger at all while moving along your diet plan.

Phen375

 

Ornish Diet – get healthy and fit!

Ornish Diet – It’s time to get healthy and fit!

The Ornish Diet has been named after Dean Ornish who is a professor of medicine. He came up with this diet to restrict heart problems in human beings. He did research studies and demonstrated a vegetarian diet of low fat and sodium that could stop heart diseases. The Spectrum is his new book that focuses on the Ornish diet and about the lifestyle program. The utility of the program is that a person can implement his own needs or preferences whether he can hope to treat a disease, prevent a medical condition or just lose weight.

Important points about Ornish Diet ?

Things to keep in mind while following the Ornish diet:

  • Eat lots and lots of vegetables, fruits, beans, grains, legumes, etc.
  • Eat dairy products like milk and yogurt that have low fat comparatively.
  • Avoid meat, especially red meat.
  • Avoid oil in your food.
  • Avoid oil containing products such as olives, avocados, nuts, sugar, etc.
  • Make yoga a daily routine.
  • Meditate and spend time with your dear ones.
  • Exercise every day for around 30 minutes.
  • Avoid or stop unhealthy habits like smoking and drinking alcohol.
  • To avoid hunger, have small meals in between intervals but do not overeat.

One might wonder how the diet works. Ornish implemented four major areas of concern- what we eat regularly, how much we perform various activities, how good we are at dealing with stress management and last but not the least, how much we value relationships. The program relies completely on our efforts. Whether we want to treat every key area equally and work on it to make it better. The difference we make, leads to the success of the Ornish diet plan. Following the program would help us to feel healthier, lose weight, improve our strength, and make us look better.

Pros:
· The meals included in the diet are low in sodium that is helpful for the adults.
· The dietary foods have low acid content and are high in minerals. This help to reduce osteoporosis and makes bones healthier.
· Exercise is the best way to reduce heart issues. Regular exercise helps in managing chronic conditions.
· Reduction of alcohol consumption or completing avoiding it, would ensure better health.
· The foods have less sugar and carbohydrate. This acts as an essential element for weight loss.
Cons:
· It becomes difficult to follow the diet because of too many low-fat food components.
· Restriction of consuming seeds and nuts can make a person feel fuller and also improve the flavor of the meals. They also contain omega 3-fatty acids that are good for heart health.
· Avoiding sweets and proper meals might make you irresistible to stop maintaining the diet.
· The diet menu if not charted out properly can be low in minerals, vitamins or calories.

Here is a chance to lose weight, trim our body shape and consume more fruits and vegetables. The Ornish diet ensures complete elimination of various types of diseases like diabetes, cancer or heart disease. The healthier we try to be, the happier we would be.

The Best Metabolic Training Exercises

The Best Metabolic Training Exercises

Getting ripped or lean through metabolic training exercises don’t come easily. This form of workout can’t work for the lazy, the faint-hearted and the comfort-zone lovers, but whether you admit it or not, metabolic training might be difficult, but it is fun. Many people want to train in their comfort zone and still expect to achieve their workout goals. What awaits such people is an ineffective results, or they end up quitting altogether.

A metabolic training maximizes the burning of calories and raises your metabolic rate during the workout, and after. Your metabolic rate is determined by the amount of calories your body burns when it is at rest.A sufficient amount of metabolic training will manage your calorie level very effectively. Even though this form of training is not easy, if you are consistent, progress follows easily.It is definitely a smart workout technique. Some of the common and most effective types of metabolic training that you should try out include:

CrossFit

In CrossFit, you repeat a couple of workouts in a circuit with very little or no break. It is meant to push your body to the limit. It was initially applied by the military and seasoned athletes but is now used by fitness enthusiasts. Many people find it very tough, but any qualified metabolic trainer will tell you how amazingly effective this workout is. It will push your muscles to the limit in a way that you’ll never experience anywhere. It is however very important that you train with a qualified trainer who can make sure that you are performing each exercise with the correct form as the potential for injury with this style of training is high.

Basic Bodyweight Training Exercises

A simple metabolic training will involve the following exercises.
-Push ups
-Offset push ups
-Squats
-Bulgarian Squats
-Jump Lunges
-Mountain climbers

Metabolic Training Benefits

It helps improves your cardiovascular capacity,hence improving your heart condition and blood flow. It also improves your hormonal profile. Studies have shown that hormones that reduces fat from the body are increased by an effective strength training,yet metabolic training is arguably the best strength training existing right now. Studies also shows that 10-20% of your body calories can be lost within the next 48 hours after an effective metabolic training. Some studies even states that the metabolic rate can remain raised for as long as 72 hours.

fitness Banner

Distinguishing Carbohydrates

Distinguishing Carbohydrates

Carbohydrates have for the past several years been considered by nutritionists and medics as the core part of diet needed for sound human health. Although they have moderate levels of calorie and fat content, they are the body’s best source of energy. Carbohydrate foods are all digested to give glucose molecules which are used by the cells to provide energy. All carbohydrates produce about four calories for very gram. There are two types of carbohydrates namely; Simple and Complex carbohydrates.
Simple carbohydrates are simply sugars. The sugars undergo light processing before they can be used as a source of energy. Research has indeed found out that the body converts sugars directly to viable energy. Foods and drinks rich in sugars can raise the blood’s sugar content temporary. The high sugar levels are not detrimental to health because they drop after a short time in a process called the rebound effect. On the other hand, complex carbohydrates are several molecules of sugars.

Carbohydrates Help Fight Diseases

The main constituents of carbohydrates are the fibres. Fibres are a type of complex carbohydrates that are found in vegetables, fruits, and whole grains. They constitute the indigestible portion of carbohydrates, but help other substances in the intestines to be digested. It helps prevent the occurrence of diseases and conditions such as haemorrhoids, constipation, varicose veins, and diverticular disease. They are two types of fibres; soluble and insoluble. The insoluble fibre is found in bran cereals. It helps soften and bulk stool. It pressures intestines which facilitates the stool’s movement. The soluble fibres dissolve in water to form gummy gels that help bind to bile acids and other unwanted substances. As a result, they help lower cholesterol levels.
Eating foods high in fibres can also help tame diabetes and other diseases. To tap the benefits of fibres, you should take up to 35 grams per day.

How to Increase Your Carbohydrate Intake

>Eating whole-wheat breads every morning
>Taking up to five servings of vegetables in a day. You should, however, put a limit of 50grams per day.
>Taking a bowl of bran cereal every morning
>Eat fruits and stop drinking juices. Juices are known to remove fibres particularly when the juice is pulp-free.
>Give preference to whole-grain foods such as brown rice and whole-wheat bread. You should also add grains such as barley and millet to your diet.
>Eat lots of fruits with seeds. Fruits such as blackberries and raspberries are rich sources of fibre
>Stop spicing your sandwiches with lettuce and instead use spinach, tomatoes, and avocados.
>Add green peas, broccoli and lentils to your salads
>For any baked products that you prepare, ensure that you add wheat into them. Such products can be pancakes, muffins, cookies and brownies.

Misconceptions about Carbohydrates

People usually associate sugars in carbohydrates with bad effects, but cannot substantiate their reasoning and fears. Most of these fears are baseless and cannot be justified. People, for example, assume that sugars cause hyperactivity and diabetes. The truth, however, is as follows.
Sugars in carbohydrates do not Cause Hyperactivity – It is a false accusation that use of sugars results in babies that crave for sugars all the time. There is no scientific study that has ever linked the use of sugars with hyperactive behaviours.
Sugars are not the main cause diabetes. It is a hereditary disease. – Although research has found a link between diabetes and sugars, the disease is more of a hereditary disorder. It results when one lacks insulin (type 1) or when the body fails to respond to the insulin (type 2 diabetes). Eating a lot of sugars cannot cause the insensitivity unless one is overweight.