How To Make Your Own Body Scrubs
Body scrubs can turn your standard morning shower into an invigorating and rejuvenating spa experience. An exfoliating body scrub cleanses your skin while gently buffing away dead skin cells to reveal a radiant new layer of young, smooth skin. Most body scrubs are made of small, rough grains suspended in moisturizing, gentle bases. The grains, which are sometimes salt or sugar crystals, flecks of walnut, or even sand, exfoliate your skin by helping to loosen dead skin cells so that they can be rinsed away. The base helps care for the live skin cells left behind by providing a gentle, protective layer of moisture that will help your skin glow with health and beauty.
Body scrubs are traditionally a luxury item, and are priced accordingly. Designer body scrubs can cost upwards of twenty dollars for a few ounces. Homemade body scrubs are inexpensive and easily made out of all natural ingredients. Because you dont need to worry about keeping a body scrub fresh if you plan to use it right after you make it, your scrubs can be pure and gentle without any of the potentially damaging chemicals or preservatives that are found in many commercial scrubs. For a pampering and soothing bath time treat that will give your skin a radiantly fresh look for just a few dollars, try making your own body scrub.
To make a scrub, all you need to do is to pair a naturally abrasive ingredient with a soothing and moisturizing base. The most popular and practical abrasive for homemade body scrubs is sugar. Sugars small grains and ability to melt easily make it the least damaging abrasive, so you can be sure that your sugar based body scrub will help your skin rather than harm it.
To make a gentle base for your invigorating and exfoliating sugar, start with your favorite fruit. Strawberries, mangos, and bananas are three classic body scrub ingredients that will soothe and protect your skin. For every two cups of thoroughly mashed fruit, add a tablespoon of sugar. For extra soothing power, add a tablespoon of rich honey which will give your skin a luxurious shine.
For the best results, apply your homemade body scrub in the shower after gently cleansing your skin. Use a circular motion to buff away dead skin cells, and pay extra attention to rough areas like elbows and knees. Allow your scrub to linger on your skin for three to four minutes so that your skin can absorb the nutrients from the fruit, and then rinse away your homemade scrub in lukewarm water. Pat your skin dry gently to seal the moisture into your newly revealed fresh layer of glowing skin.
4 Easy Tips on How to Make Healthy Recipes
For many people, making healthy recipes seems too difficult and time consuming…
But with some advance planning and some basic knowledge of nutrition, it is easy to create a week’s worth of healthy meals that you and your family will love. The key to creating delicious and healthy meals for the family is planning …and lot’s of it!
Planning ahead of time an entire week of healthy recipe meals is the best way to create dishes you can be proud of, while keeping cost and time commitment to a minimum. So below are amazing tips you can use to make healthy meals all the time.
Healthy Recipe Tip #1:
Using convenient appliances such as slow cookers and microwaves can be a huge time saver when planning and preparing meals. There are many delicious and healthy recipes that can be started in the morning and left to cook all day in a crock pot or slow cooker. These are great choices for working families.
In addition, making the meals ahead of time on the weekend and heating them in the microwave is a great way to stretch both your food and your time. There are many microwavable healthy meals you can make at home, and single serving microwave safe containers allow every member of the family to eat on their own schedule.
When planning the meals for the week, it is a good idea to create a chart listing each day’s menu and each days’ schedule. Here’s a smart tip…plan the quickest and easiest to prepare meals for the busiest days of the week.
Healthy Recipe Tip #2:
Get your family involved in creating the week’s meal plan by asking for their input and noting everyone’s favorite foods. It is still very important to eat healthy meals, so that (of course) does not mean eating pizza every night or having ice cream for dinner. But involving your spouse and children in healthy recipe planning, you’ll help to increase their interest in healthy eating right away.
It is also a good idea to get your entire family involved in the preparation of the meals. Even children too young to cook can help out by setting out the dishes, chopping vegetables, clearing the table and washing the dishes.
Healthy Recipe Tip #3:
Cooking large quantities of healthy food recipes – and freezing the leftovers – is a easy way to save time. Cooking large amounts of stews, soups, pasta, chili and casseroles can be a huge time saver. Making double and even triple batches of these staple foods, and freezing the leftovers for later use, is a great way to save both time and money.
When freezing leftovers, however, it is important to label the containers carefully, using freezer tape and a permanent marker. Try to keep the oldest foods near the top to avoid having to throw away expired items.
Stocking up on meats when they are on sale is another great way to use that valuable freezer space. Stocking up on such easily frozen foods as chicken, turkey, ground beef, steaks, roasts and chops is a great way to make your food dollar stretch as far as possible while still allowing you and your family to enjoy delicious healthy meals every day.
Healthy Recipe Tip #4:
Keeping a well stocked pantry is as important as keeping a well stocked freezer. Stocking the pantry with a good supply of staple items like canned vegetables, canned fruits, soup stocks and the like will make healthy recipe preparation much faster and easier.
Stocking the pantry can save you money as well as time. Grocery stores are always running sales, and these sales are a great time to stock up. Buying several cases of canned vegetables when they are on sale, for instance can save lots of money and provide the basic ingredients for many nutritious, easy to prepare meals.
Examples of great staples to stock up on include whole grain cereals, pastas, tomato sauce, baked beans, canned salmon, tuna and whole grain breads. It is easy to combine these staples into many great meals on a moment’s notice.
healthy recipe
I hope you found these healthy recipe tips easy as pie!
High Blood Pressure Reduction Measures
High blood pressure is a major health problem that affects many people – a lot of which don’t even realize that they have it. Often, people are told that changes in their diet and exercise habits are enough to control blood pressure, without the use of medication. This is especially helpful for people with mild to moderate blood pressure levels.
Reducing your sodium intake is one of the most important factors in reducing your blood pressure level. Those affected with high blood pressure often claim that reducing their sodium intake reduces their blood pressure as well. It is important to learn which foods are high in sodium and limit your intake or avoid them all together.
Eating more fruits and vegetabls and even some grains increases your intake of important vitamins, minerals, and fiber. Studies suggest that people with a diet high in these foods and low in fats can reduce blood pressure in a small, but significant way.
Adding exercise to this change in diet can improve the blood pressure reduction. It helps to prevent and to control hypertension, and it is said that people who are active in exercise have lower death rates than their sedentary counterparts, even when they have the same blood pressure. An added bonus is that studies suggest that exercise not only reduces the risk for cardiovascular and other diseases, but can help prevent obesity, which is another high blood pressure risk factor.
Exercise is said to be the foundation for successful behavioral change programs. Exercise has been shown to make people feel positive about themselves and helps to reduce stress, a factor that not only raises blood pressure, but makes you feel less inclined to stick to the positive plans you’ve set in motion.
Eating well and exercising are the cornerstone to reducing your blood pressure level. However, they are not the only factors to a successful blood pressure reduction. Limiting your alcohol and caffeine intake can make an extreme difference. You should strive to drink these things only in moderation, or not at all. If you smoke, quitting can also make a profound difference. These are not things to be taken lightly. You may find that you cannot simply give these things up. In fact, in order to completely rid yourself of these behaviors can take months, even a year or more in some instances!
Reducing stress is another highly important factor in reducing your blood pressure. This is a lifelong task, but can prove to be one of the most important things you can do for your health. If you find that you have stress that seems out of control, taking a stress management workshop may be in your future.
Though it is said that diet and exercise can reduce the need for blood pressure medication, it is important to discuss any and all lifestyle changes with your doctor, who can instruct you in any reduction of your current medication dosages.
High Blood Pressure in Children
Hypertension is not only a condition for adults but it can also affect children, kids and even infants. When you see high blood pressure in children, the basic cause is either heart or Kidney. But it has been seen that children do have high blood pressure even though they have no heart or kidney problem but there’s a family history of high blood pressure and an unhealthy lifestyle – a bad diet, excess weight, stress, and insufficient physical activity.
Though it is estimated that 4.5% of kids have high blood pressure. High blood pressure is very common among adults but it is also increasing in children these days, a trend that researchers link to the increase in childhood obesity.
The only way to know whether your kid has hypertension is to get it checked regularly. Doctors usually start measuring blood pressure during routine check-ups when a child is about 3 years old.If it remains untreated, high blood pressure can eventually lead to damage to the heart, brain, kidneys, and eyes. But if it’s caught early, monitored, and treated, a child with high blood pressure can have an active, normal life.
Long-Term Complications of High Blood Pressure
When a kid has high blood pressure, the heart and arteries have a much heavier workload. Heart has to work against great force, The heart must pump harder and the arteries are under greater strain as they carry blood. If high blood pressure continues for a long time, the heart and arteries may no longer work as well as they should. Having high blood pressure puts a child at a higher risk for stroke TIA, CVA, heart attack, kidney failure, loss of vision, and atherosclerosis (hardening of the arteries).
Though child may not show symptoms of high blood pressure, it still affects the body and puts the child at risk for those long-term health problems. In rare cases, severe hypertension can cause headaches, dizziness, nosebleeds, heart palpitations, visual changes and nausea. If your child has severe high blood pressure and experiences any of these symptoms, contact your doctor immediately.
When you go to a doctor with your children, It’s not unusual for a first blood pressure reading to be high because the child is nervous, so the doctor will likely take three or four readings – and use an average to determine whether your child has high blood pressure or is at risk for developing hypertension.
Causes of High Blood Pressure
The causes of high blood pressure differ, depending on the age of the child. The younger the child, the more likely the high blood pressure is due to some other condition. High blood pressure among infants most commonly occurs in premature babies. Some newborns have high blood pressure because of problems with the heart, or vascular system, kidneys and lungs. Often, these problems are due to bronchopulmonary dysplasia, an immaturity of the lungs in premature babies, or problems of vessels like coarctation of the aorta, a narrowing of part of the major blood vessel that transports blood away from the heart to the body parts. Among school-age kids and teens, hypertension is usually linked to obesity. Over weight is very common among school age children these days. In some cases it’s due to a problem with the kidneys, although other conditions – like abnormalities in the blood vessels and hormonal disorders – can also be responsible. Some medications (such as steroids or oral contraceptives) can lead to high blood pressure, as can over consumption of alcohol and illegal drugs.
Diagnosing Hypertension in Children
As high blood pressure usually doesn’t produce any symptoms, diagnosing the condition in children can be difficult. The only reliable way to find out if your kid has high blood pressure is to have it regularly measured at routine check ups. So it’s important not to miss those appointments, particularly if your child is obese or if there’s a family history of hypertension. There is also a new test called ambulatory blood pressure monitoring in which a child wears a blood pressure cuff all day. Some consider it more accurate than blood pressure tests in the doctor’s office because the child is less likely to be affected by any stress from visiting the doctor and blood pressure is monitored over a considerable period.
Treating High Blood Pressure
If an underlying illness is causing hypertension, treating that illness may be enough to get the blood pressure back to normal levels. For example treating coarctation of aorta can significantly improve blood pressure. If there’s no underlying illness, your child’s doctor will try to control Blood pressure with natural measures and he may recommend weight loss, increased intake of fruits and vegetables, decreased salt intake, increased exercise, and even relaxation techniques. Kids with hypertension should also quit or never start smoking, which can worsen the long-term associated heart problems as smoking is one of major risk factor for heart attack. Most doctors prefer not to prescribe medication for children with mild hypertension. However, in cases in which lifestyle changes do not improve the condition, then doctor may give medication .
Doing Exercise and participation in organized sports is encouraged for all children whose hypertension is not severe or is well-controlled. In fact, staying fit is the key to both weight and blood pressure control. If your kid is overweight, an ongoing weight-loss program monitored by your child’s doctor and a minimum of 30 minutes of aerobic exercise every day may play very important role in controlling blood pressure. Kids who have severe hypertension should not, however, participate in weight- and power-lifting, bodybuilding, or strength training until their blood pressure is under control and a doctor OKs it.
Remember, earlier you get high blood pressure, earlier you will face its complications. So try to control your blood pressure with in normal limits to stay healthy and enjoy normal life.
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High Blood Pressure And Your Heart
Hypertension can wreck havoc on many body organs. Its effects on the heart are especially damaging. High blood pressure and heart disease are closely connected.
Moderate to high blood pressure significantly increases the load on the left side of the heart. Arterioles are often diseased or constricted, which increases resistance to blood flow. When this happens, the heart has to work much more to pump blood into the arterial system including the aorta.
When any muscle is overused, it tends to increase in size and bulk. The heart muscles react the same way. An enlarged heart is a sign of trouble.
Heart enlargement can be detected in several ways. A chest x-ray can reveal it. So can an electrocardiogram or even a physical examination.
In many high blood pressure patients, the walls of the left ventricle thicken. This increases the workload on the heart. Eventually, the heart falters and the left side of the heart no longer pumps blood adequately.
When this happens, major organs and tissues of the body are denied sufficient blood supply. The affected person becomes lethargic and weak.
Because of the higher pressure in the left ventricle, blood from the lungs cannot drain into the top compartment of the heart (the atrium). As a result, the lung tissues get congested which brings on bouts of breathlessness and coughs.
The patient may have a dry cough or even frothy phlegm with blood stains in it. This is a very scary experience to the sufferer and onlookers. In an acute attack, it seems to the patient that he or she is choking to death.
Breathlessness due to heart problems may be first noticed during prolonged physical exertion. If the condition has progressed further, breathlessness may occur even while resting.
This is a serious situation and needs to be tacked immediately. If this damage worsens, the right side of the heart will be affected as well. When pressure builds up in the right atrium, it will be difficult for veins to drain blood into it.
When the heart’s condition deteriorates to this stage, the external jugular veins may become enlarged and more prominent. These veins are anyway close to the skin and may be visible even in healthy adults, but stress on the heart can increase their protrusion.
There are several other symptoms of right side heart failure. They include an enlarged liver, swollen ankles and feet, loss of appetite, swollen abdomen and lower urine flow.
High blood pressure and heart disease frequently have a cause and effect relationship. Making necessary lifestyle changes can help combat both.
High Blood Pressure And Your Health
In 2003, The American Heart Association reported that nearly one in three adults, or 65 million people had hypertension. Hypertension or high blood pressure is a common and treatable condition. You have high blood pressure if your blood pressure has a reading of 140 over 90 or higher (140/90mm Hg). Prehypertension is a reading of 120-139/80-89 mm Hg. The AHA reports 59 million adults have prehypertension. Sixty nine percent of people who have a heart attack and seventy seven percent of people who have a stroke have high blood pressure.
When you have hypertension there are no symptoms you can feel or see. The only way to tell is to have your blood pressure checked. In most cases, diet and lifestyle changes can help control mildly high blood pressure. But sometimes, your doctor will prescribe medication as well as lifestyle changes.
Here are some tips to help lower your blood pressure. Stop smoking, smoking narrows your blood vessels causing blood pressure to dramatically rise. You should also try to maintain a healthy weight. Eat fewer high fat foods and increase your physical activity. Exercise regularly, aerobic exercise tones your heart, blood vessels and muscles and helps keep your blood pressure low. Drink alcohol in moderation and limit your salt intake. A diet high in salt causes the body to retain water, which increases the volume of blood in circulation and increases the pressure in the arteries.
If you are required take blood pressure medication, take all the medication as prescribed. Try to take your pills close to the same time each day, and never skip a dose. If you have side effects or dont believe your pressure is high, see your doctor about your concerns. Make sure you refill your prescriptions before they run out. Do not stop medication because your blood pressure is normal, chances are its is normal due to the medication.
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Healthy Food And Lifestyle Choices Alleviate Digestive Health Problems
Digestive problems are on the rise and affecting Americans’ lifestyles. According to the American Gastroenterological Association (AGA), Americans report more than 81 million cases of chronic digestive problems each year.
The good news is that people may not have to skip work or miss out on leisure activities because of poor digestive health.
“Eating a wide variety of nutrient-rich and colorful fruits and vegetables, which are beneficial to your digestive tract, is the first step. This includes dried fruits, like California dried plums, as well as fresh berries and apples,” says Leo Treyzon, M.D., from the divisions of Digestive Diseases and Clinical Nutrition at the University of California, Los Angeles. “These types of foods are loaded with essential vitamins and minerals that provide a broad array of health benefits. Other foods containing fiber, protein, calcium and vitamin D are also good choices for enhancing your digestive health.”
Treyzon says California dried plums are particularly good for digestive health because they have a unique combination of nutrients, such as soluble and insoluble dietary fiber, potassium and magnesium. They are also high in plant substances called polyphenols, which are strong antioxidants that protect DNA against damage, decrease inflammation and prevent cancer.
Treyzon emphasizes that as people learn more about which types of food improve their digestive health they’ll also realize the positive impact nutrition has on lifestyle and overall health. He added that good digestive health improves one’s immune system and may reduce the risk for some chronic diseases, such as heart disease and some forms of cancer.
“As you make positive food choices, remember that it’s important to eat adequate amounts of protein, especially vegetable protein,” notes Treyzon. “I would also choose fats wisely, avoid concentrated sweets, drink plenty of fluids and engage in enjoyable physical activities for at least 30 minutes a day.”
California dried plums are a convenient, healthy snack that fits into today’s busy lifestyle. They also are a tasty addition to any meal. Here’s a healthful and delicious recipe idea:
Chicken Saut With Balsamic-Dried Plum Sauce
Prep time: 10 minutes
Cook time: 25 minutes
2 tablespoons olive oil
4 boneless skinless chicken breast halves (about 11/2 pounds)
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup finely chopped shallots
2 cloves garlic, minced
1 cup low-sodium chicken broth
1/2 cup (about 3 ounces) coarsely chopped California pitted dried plums
1/3 cup balsamic vinegar
1/2 teaspoon dried thyme leaves, crushed
In large skillet, heat oil over medium heat until hot. Season chicken with salt and pepper. Place chicken in skillet; cook 10 minutes or until browned and centers are no longer pink, turning once. Transfer to serving platter; keep warm. Add shallots and garlic to same skillet; cook and stir 3 to 5 minutes or until softened. Stir in broth, dried plums, vinegar, thyme, 1/2 teaspoon salt and 1/4 teaspoon pepper; bring to a boil over high heat. Reduce heat slightly; cook until sauce is reduced to about 1 cup. Spoon over chicken.
Makes 4 servings.
Nutrition Information Per Serving: 345 calories; 24% calories from fat; 9 g fat; 139 mg sodium; 22 g carbohydrate; 42 g protein; 99 mg cholesterol; 1 g fiber
Healthy Entertaining: The Sweet Benefits Of Raisins
Party food doesn’t have to be fattening. There are a number of festive, delicious-and healthful-dishes you can serve at parties and get-togethers. For instance, dishes prepared with California raisins are tangy, flavorful and provide numerous health benefits. California raisins are loaded with vitamins, minerals, powerful anti-oxidants, potassium, vitamin B6, and they are also fat- and cholesterol-free. Here is a sampling of easy-to-prepare dishes perfect for a party.
• Dinner Parties-Liven up your next gathering with Sweet and Spicy Jerk Chicken.
• Cocktail Parties-Raisins, Red Onions and Wine-seared Scallops are easy to make, full of flavor and always a crowd-pleaser.
Getting hungry? Try this recipe for Tropical Shrimp Cocktail:
Tropical Shrimp Cocktail
Dressing
Juice of one lime
Juice of one orange
2 tablespoons extra virgin olive oil
1 small jalapeno pepper; seeded, deveined and minced
2 tablespoons finely diced red onion
Kosher or sea salt and freshly ground pepper
Shrimp Salad
16 large cooked, peeled and deveined prawns (size 16/20)
1/3 cup California golden raisins
1 cup diced fresh pineapple
1 ripe mango, diced
1 firm-ripe avocado, diced
2 tablespoons chopped cilantro
2 tablespoons chopped mint
Lime wedges; for garnish
Dressing
Whisk ingredients together and season with salt and pepper to taste. Refrigerate until needed.
Shrimp Salad
In a medium mixing bowl, toss the prawns with 2 tablespoons of the dressing to coat and set aside. Add remaining salad ingredients except for lime wedges to the bowl and toss with remaining dressing. Cover and chill well.
Divide the chilled fruit mixture among 4 stemmed cocktail glasses or small bowls. Top with the prawns (4 or more per serving) and garnish with wedges of lime.
Salad ingredients should be prepared up to 1 hour in advance and refrigerated until ready to serve.
Serves: 4
Nutrition Facts (per serving):
Calories 240 (44% from fat); Total Fat 14g (sat 1g, mono 6g, poly 1g); Cholesterol 45mg; Protein 7g; Carbohydrates 33g; Fiber 7g; Iron 2mg; Sodium 55mg; Calcium 38mg.
Serve this Tropical Shrimp Cocktail as a refreshing starter or main course.
Healthful Dining At Your Desk
Many of us eat more food at work than we do at home simply because working hours span mealtimes and snack times. We grab breakfast foods from home or pick up something to eat at our desk. Lunch comes from a brown bag, the cafeteria or a restaurant. For some, snacking helps break up the afternoon and boosts energy levels for the rest of the workday.
Breakfast at your desk should be convenient, tasty, nutritious and mess-free. A quick rule: Include whole grains, dairy and a fruit. One option is yogurt (dairy) topped with Whole Grain Total (whole grain) and diced peaches (fruit). A muffin made with whole grain cereal, along with milk and a banana, is also satisfying and easy to eat.
Packing lunch takes little time and allows you to choose what you want to eat. “Peel and wash vegetables, rinse and spin lettuce, slice cheese and fill water bottles on Sunday for the entire week,” says Dayle Hayes, R.D., a nutrition consultant and author in Billings, Mont. “Wrap single servings of luncheon meats in plastic wrap, label and freeze. In the morning, use the frozen meat for a sandwich. It should be defrosted by lunchtime.” Hayes also suggests preparing a couple extra servings when you’re making dinner so that you have lunch leftovers.
Food safety is essential to prevent spoilage. Pack breakfast and lunch with cold packs if a refrigerator is not available. Heat chili, soup and other hot foods until very hot; then pack in a clean, insulated container warmed with boiling water. Open only when ready to eat.
Snacks may be the most difficult, and resisting the lure of office goodies can be a challenge. Hayes recommends stocking your desk with nutritious, nonperishable snacks. If you have been told to eat less sodium to help control your blood pressure, limit snack foods that are overly salty. Area grocery or health food stores may offer more lower-sodium choices.
Banana-Wheat Muffins
Streusel
1 tablespoon Gold Medal all-purpose flour
1 tablespoon packed brown sugar
1 tablespoon butter or margarine, softened
1/3 cup slightly crushed Whole Grain Total cereal
Muffins
3/4 cup mashed ripe bananas (about 2 medium)
1/2 cup milk
3 tablespoons packed brown sugar
3 tablespoons vegetable oil
1 egg
11/4 cups Gold Medal all-purpose flour
21/4 teaspoons baking powder
1/4 teaspoon salt
11/4 cups slightly crushed Whole Grain Total cereal
1. Heat oven to 400F. Grease bottoms only of 12 regular-size muffin cups. Stir together streusel ingredients until crumbly; set aside.
2. In large bowl, stir together bananas, milk, 3 tablespoons brown sugar, oil and egg. Stir in 11/4 cups flour, baking powder and salt just until flour is moistened; stir in 11/4 cups slightly crushed cereal. Divide batter evenly among muffin cups, filling each about 2/3 full. Sprinkle streusel evenly over batter in muffin cups.
3. Bake about 20 minutes or until golden brown.
Health and Fitness Essentials The Cardio-vascular Workout.
To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio-vascular exercise needs little or no third party apparatus to help you accomplish your routine. Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more…
With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.
Running:
Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don’t skimp on these – you get what you pay for.
Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you’ve recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.
Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping. Try to increase your run time by 10% each week, remember not to over do it and dont forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.
Cycling:
Cycling is one of the best ways to get a good cardio-vascular workout.
First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.
Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.
You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.
Swimming:
One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.
If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.
Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day. The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.
You can put together your own cardio raining routing in the gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half. A good start point for cardio is always a run.
This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels.
1. Run at a light pace for 20 minutes, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.
2. Rowing machine- set the rowing machine for a countdown time of 15 minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout the full 13 minutes and use the 2 minutes to slow the pace down.
3. Move immediately on to exercise bike take a stead paced ride for 12 minutes with a sprint finish for the remaining 3 minutes.
4. After the exercise bike move directly on to the step climber for a period of 15 minutes climbing on a light level to get the legs going. Try to move at a swift pace for the full 15 minutes as this is the last of the leg work you will be doing.
5. When you have completed the step climber, move onto the abs bench for some crunches. 4 sets of crunches to failure is your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.
6. The last exercise in this quick cardio workout is the leg raise apparatus. Bring your knees up to your chest for 3-4 sets for as many reps as possible (failure)
After the completion of this cardio workout, remember to do a full warm down by stretching the muscles. The full workout should take you around 1 hour 20 minutes.
