Aerobic v.s. Anaerobic Exercise – Top 4 Reasons for Each

images[1]Aerobic exercise (a.k.a. aerobics, cardiovascular exercise or cardio) is any sustained, rhythmic activity that primarily uses your larger muscles and challenges your heart and lungs.

Aerobic means “with oxygen,” so when you exercise aerobically your body uses oxygen to help produce energy during the exercise. Your heart and lungs have to work harder to constantly deliver oxygen to your body during aerobic exercise, and this strengthens your heart and lungs.

There are plenty of ways that you can exercise aerobically. You can walk, run, or bike. You can use a treadmill, stationary bike, stair stepper, elliptical machine, or rowing machine. You can participate in an aerobic exercise class. Here are the top four reasons to get moving:

1. Toughens the ticker. Aerobic exercise strengthens the hardest working muscle in your body – your heart. A stronger heart pumps blood more efficiently, which improves blood flow to all parts of your body. Better blood flow results in more oxygen and essential nutrients being delivered to the cells of your body. It also results in more effective removal of toxins and other waste materials from your body.

2. Helps keep arteries clear. Aerobic exercise raises HDL (good) cholesterol and lowers LDL (bad) cholesterol. This results in less buildup of plaque in your arteries. Plaques begin in artery walls and can grow over the years. The growth of cholesterol plaques slowly blocks blood flow in the arteries causing all sorts of health problems.

3. Rallies the respiratory system. Aerobic exercise improves the effectiveness with which your respiratory system can supply oxygen to your body. Your body needs a constant and plentiful amount of oxygen in order to function properly.

4. Reduces body fat. Aerobic exercise not only burns calories, it’s the only type of exercise that directly burns body fat. In order for body fat to be burned, oxygen must be used to help produce energy during the exercise, and this only occurs with aerobic exercise.

 

images[8]Anaerobic exercise is high intensity muscular activity that lasts for a short period of time. Strength training a.k.a. weight lifting or weight training and calisthenics (push-ups, pull-ups etc.) are examples of anaerobic exercise. Strength training is the most effective type of anaerobic exercise. Here are the top four benefits:

1. Builds and maintains lean muscle mass. The loss of lean muscle mass can begin as early as your mid-20s, and it results in a loss of strength, a slower metabolism and decreased functional fitness. The loss of lean muscle mass is not the normal result of aging; it’s primarily the result of a sedentary lifestyle. If you don’t use your muscles they waste away. Strength training is the most effective way to build and maintain lean muscle mass and stay strong and functionally fit.

2. Bolsters bones – strength and density. Millions of people worldwide suffer from osteoporosis. Consuming high calcium food (leafy greens, oranges, beans) or taking calcium supplements to increase bone strength and density is not enough. Bones need to be challenged by weight bearing exercise or they will become soft and brittle. Strength training will increase the strength and density of your bones more than any other type of exercise.

3. Motivates metabolism. The slower your metabolism, the easier it is to gain body fat and the harder it is to lose it. Strength training boosts metabolism because it builds and maintains lean muscle mass. Lean muscle mass is metabolically active tissue, so the more lean muscle mass you have the faster your metabolism will be.

4. Reshapes the body and improves appearance. Vanity! No other type of exercise can reshape your body and improve your appearance like strength training can. Strength training will give you a strong, toned, looking body.

Be The Love Of Your Life

 

 

images[3]We all face a variety of challenges that can beat us down, but when we have the courage to embrace ourselves, accept ourselves, and love ourselves despite our faults, imperfections and challenges, we also open the door to connecting in a more caring, empathic, intimate way with the ones we love. My wish for you on Valentine’s Day is to LOVE YOURSELF. Become more mindful of how amazing you are; know your vulnerabilities as well as your strengths and achievements, and learn to love yourself for both.

Exercise Expectations

What You Can Expect From Exercise

The Shrot Term Benefit (right after you finish): Exercise works on the part of the brain that determines what kind of mood you’re in. No matter how rotten you feel when you start out, a good run, swim, bike ride, or walk can change that mood. If you’re already feeling good, you’ll even feel better.

The Long Term Benefit: After a few weeks your body will be firmer and more flexible. Your pulse will be slower when you’re not working out; a sign that your heart is working at a healthier pace. You’ll look better and the difference will start to show in your shape and how you carry yourself.
 
 What You Can’t Expect From Exercise

You can’t expect to look like a super model that  you see in a magazine, television or advertisement. If you went to take voice lessons, you might expect your voice to improve, but you wouldn’t expect to sound like Madonna. The same goes for your shape. You’ll end up with your body –  in shape,  not with the shape of someone else.
 
A Work Out That Works
The word exercise covers a lot of different activities, from walking to weight lifting. The best exercise is any kind that keeps your whole body moving for at least 20 minutes, makes you breathe harder than usual, makes you sweat, and gets your heart beating faster. 

A good exercise routine involves these four things:
Warming up
Conditioning
Cooling down
Stretching

Warming up
Before you begin working out at full force, start slowly by using the same motions you’ll be using when you’re exercising . By starting out easy, your giving your blood time to make its way to your muscles. The blood is fuel for those muscles, and if you don’t give it a chance to get to them, they might poop out on you. 
 
Conditioning
This is when you work your body so much that you feel a difference in your pulse rate and in the way you are breathing. During conditioning, you’re working out the most important muscle of all — your heart. Exercise that increases your pulse rate (makes your heart beat faster) is the kind that has all of the benefits like controlling your appetite and making you feel terrific. People who don’t exercise end up storing much more of what they eat as fat, than people who work out often. The reason for this is that muscles which are in good shape from conditioning use of a lot of energy, and fat uses hardly any energy at all. (Read: you burn more calories)
 
Cooling down
Don’t bring yourself to a sudden stop when you’ve finished your work out. Your body isn’t prepared to quit as quickly as you might be, and a sudden stop could cause cramps, dizziness, or even fainting. Slow to a stop by lightly doing whatever activity you’ve been doing, just at a slower pace.

 
Stretching
This softens and relaxes your muscles, allowing them to handle the extra stress you have put on them during your work out. Well-stretched joints are less likely to strain, or sprain. Even if you only have time for a quick stretch, doing it after your workout is key.
Make the most of your routine by including all four steps, and embrace your inner supermodel.

So You Blew Your Diet – Now What

Have you ever decided to eat the whole cake because you thought you blew your diet by eating one piece? People who have negative self – thoughts may eat even more after blowing their diet, as a way to deal with the negative feelings caused by the over-eating. “I’m a loser, I’m fat, I can’t believe I just blew my diet”. Yep, I am definitely guilty of this.

If negative self-thinking plays a role in causing people to give up on healthy eating, then is it possible to prevent it by reducing that “I blew my diet and I’m fat”  talk?

When we are kinder to ourselves by showing self-compassion, we become less self-critical when we blow our diet, and who doesn’t blow their diet once and awhile?

Don’t cope with negative feelings about being fat by eating even more. Give yourself a break. Offer yourself some compassion. Self-compassion is caring. Caring about making healthy choices not harmful ones. 

If you want to learn more about this, read the complete article: http://www.greatist.com/happiness/self-compassion-and-splurging/

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