Interval Training and Cardiovascular Health

Interval training is an important part of aerobic exercise. If you’re a walker or a runner, run intervals once a week. Walking and running build endurance by strengthening your cardiovascular system. Doing interval training once a week enhances your endurance by dramatically increasing the amount of blood your hear pumps every time it beats.1 (This is known as your cardiac stroke volume.)

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Interval training also increases the amount of oxygen you can take in on each breath.  (This is known as your respiratory vital capacity.) The result is that you have noticeably increased speed and increased reserves when you need a prolonged burst of energy.

The same principles apply for any type of aerobic activity. . The interval system is easy to apply. For example, if you’re a swimmer, you can do interval training with laps. If you ride a bike, you can do intervals with timed sprints.

There are many books and magazine articles available to help you add interval training to your aerobics program. If you’re doing aerobics exercise three times per week, you could use one of those sessions for interval training. Interval training is very powerful and the most important thing is to build up gradually.

To begin, you need to have a good base, meaning you do aerobic activity for at least 30 minutes. Using running as an example, you might be running 10-minute miles in at a fast “race pace”. Ten minutes per mile is 2.5 minutes per quarter-mile. On your interval day, warm up by lightly jogging 1 mile. Then run four quarter-miles at a pace a bit faster than your race pace. In this example, you could run four quarter-miles at 2:25 or 2:20 per quarter. Then finish by lightly jogging for another mile.

Over time, your interval pace gets faster. You could do intervals with half-miles, three-quarters of a mile, or even a mile, if your weekly mileage supports such an interval distance. Most of us will see remarkable benefits by doing quarter-mile or occasional half-mile intervals.

One obvious result is that your resting pulse drops like a stone, because your heart is being trained to pump more blood each time it contracts. In this way, you save wear and tear on your heart. Owing to your heart’s stroke volume, your heart beats less during the course of the day to provide the amount of blood you need flowing to your tissues.  The takeaway is that your heart will last longer because you’re doing intense vigorous exercise. That’s a pretty remarkable result.

The bottom line is that interval training makes you stronger and faster. Your heart and lungs get a terrific workout with each interval training session. There’s a big payoff for this once-a-week activity.

This article was retrieved from RhineChiropratic.com.  Regular chiropractic care support exercise and regular exercise can support chiropractic care.  Like nutrition and exercise, chiropractic care is a preventative measure.  If you have not been seen by a chiropractor in over a year, visit your local chiropractor TODAY!!!

“Eat Healthy, Live Healthy”

www.relivinglifehealthy.com

Want to Work Your Butt???

Here are my top 5 favorite butt exercises from fitnessmagazine.com..

Hip-Lift Progression

This is an awesome way to relieve tension in your lower back and work your butt at the same time. (A nice soft mat will keep your tailbone from crying afterward.)

Do it:Hip-Lift Progression

  •  Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
  • Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
  • Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
  • To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
  • Keeping your hips up, place your foot back on the floor and then lower your hips.
  • Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

Single-Leg Front Raises

Balance! A solid thigh stretch! Glute tightening! This is a multi-reward move that requires less coordination than you might think.

Do it:Single-Leg Front Raises

  •  Stand with your feet hip-width apart, holding a 5-pound dumbbell in each hand.
  • Bend your right leg and raise it about 3 inches off the floor.
  • Extend both arms in front of you at chest height and your palms facing down.
  • Keeping your arms straight, raise your left arm above your head and hold for 3 counts, then return to chest height.
  • Continue alternating arm raises until you’ve done 8 total, 4 reps on each arm.
  • Now switch legs, doing 8 more reps standing on your right leg.

Single-Leg Squat with Towel

This targets that messy undies spillover area between the very back of your bum and the lower part of your hips. You don’t have that? A double scoop for you then, fitness queen.

Do it:Single-Leg Squat

  •  Stand with your feet together and place your right foot on top of a folded towel.
  • Shifting your weight to your left leg, slide the towel out slowly to your right.
  • Then slowly return to the start position.
  • Work this side for 30 seconds, keeping your elbows bent and your fists together near your chin.
  • When you squat, your left knee should bend between 45 and 90 degrees.
  • After 30 seconds, switch legs and do the squats and slides for another 30 seconds.

Explosive Lunges

I would typically shy away from anything that referred to my bum and any explosions, but this move gives me an awesome stretch through my glutes while testing my balance and coordination and patience.

Do it: Explosive Lunges

  • Stand with your feet together and your hands on your hips.
  • Then lunge forward with your right leg.
  • Jump up, switch legs in midair, and land with your left leg in a forward lunge.
  • Continue these explosive lunges, alternating sides, for one minute.
  • Keep your fists up in front of your chin and push off the floor with both feet. Your front knee should be bent 90 degrees and align over your ankle.

Dumbbell Squats

A simple way to kick off even a quickie workout, these squats are powerful little moves. Over time, increase reps and dumbbell weight to amp them up.

Do it: Dumbbell Squats

  • Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs.
  • Squat down as if you were going to sit in a chair, keeping your weight over your heels.
  • Squeeze your glutes as you return to the start position.
  • Do 15-20 reps.
  • As you continue, keep the weight in your heels, making sure your knees do not pass forward of your toes.
  • For a bigger challenge, try it without the weights, jump explosively, and land in the squat position.

Thank you for visiting my site, I hope you come back again soon.  Don’t forget to follow me on Twitter @RelivingHealthy.

“Eat Healthy, Live Healthy”

www.relivinglifehealthy.com

Weight Loss Hero

Do you want to lose weight and become a healthy you???  You need to read this article and watch the video.

Ricky Browning: Weight Loss Hero

159 days ago by Annie Haarmann in ( Reliv HQ , · My Story , · Weight Loss )

At 434 pounds, Ricky Browning was dangerously overweight. He struggled through the day with joint pain, breathing trouble and exhaustion due to his weight and low blood sugar.

A year after beginning his weight loss journey, Ricky is now inspiring others with an astounding 191-pound weight loss.

“I can’t believe how big I was,” says Ricky, a Receiving Clerk at Reliv International Headquarters. “The only place I could weigh

myself was here at Reliv on the truck scale.” Despite working at a nutrition company, Ricky didn’t make his health a priority. “I saw how beneficial Reliv was for others, but I didn’t stay consistent with the shakes myself.”

A Wake Up Call

Ricky’s wake up call finally came in December 2010 when a childhood friend said, “I really hope you lose the weight because I’d hate to lose you in the next 10 years.” That day, Ricky resolved to change his life. “I showedGlucAffect® to my doctor and he told me I should start on it right away. After a few weeks of two scoops a day, my low blood sugar started balancing out. Then I started losing weight and my blood pressure went down.”

Ricky’s infant son, Colt, is his biggest motivator. Ricky explains, “My dad was only 44 when he died. My life expectancy was only 8-10 more years, which would put my son at the same age I was when my dad died. Losing the weight meant being around for my family. Now I look in my loved ones’ eyes and I don’t imagine the pain of a life without me.”

Joining the Team

Even though Ricky loved sports, he avoided athletic activity in the past. “I recently bought a basketball hoop and now I play every chance I get!” Ricky says. Team Reliv has been an integral part of Ricky’s weight loss journey. After losing some weight, Ricky was able to exercise with his wife, Cyndi. They’re planning to run in the Go! St. Louis 5K in April.

Ricky calls his son “little hero,” but Cyndi asserts it’s actually the other way around:“Every little boy needs his daddy to be a hero — and now I know Ricky will be here for Colt. He’s the best father!” “I’ve always felt in my heart that I was meant to help other people, but I didn’t know how. But now, I think telling my story is a way to do that,” Ricky says. He has moved at least one person already. “Ricky is such an inspiration,” Cyndi says. “He makes me want to be a better person every day.”According to Ricky, Reliv is like a second family. “Without Reliv products and my colleagues’ moral support, I would have died from my health problems,” Ricky concludes. “Instead, I’ve become a better husband and father — and I’m going to be here for a long time.”

This is an amazing story..  I know from personal experience that losing weight is not easy.  I’ve struggled my whole adult life with weight issues; taking pills and starving myself.  I have finally decided to do this the “right way” through good nutrition and good supplements.  

GlucAffect is not only good for losing weight, it’s also taken to maintain blood sugar.  So, if you want to lose weight or are struggling with diabetes or just have an elevated blood sugar, GlucAffect is perfect for you.  Click here if you are interested in learning more.

“Congrats to Ricky for doing a great job losing those pounds and making the right choice of using GlucAffect..”

“Eat Healthy, Live Healthy”

www.relivinglifehealthy.com

My Top 5 Favorite Ab Workouts

If you’re looking for a GREAT ab workout, these are my top 5 favorite from FitnessMagazine.com…

The Side CrunchAbnominal Hold

Do it:

  •  Kneel on the floor and lean all the way over to your right side, placing your right palm on the floor.
  •  Keeping your weight balanced, slowly extend your left leg and point your toes.
  • Place your left hand behind your head, pointing your elbow toward the ceiling.
  • Next, slowly lift your leg to hip height as you extend your arm above your leg, with your palm facing forward.
  • Look out over your hand while bringing the left side of your rib cage toward your hip.
  • Lower to your starting position and repeat 6 to 8 times.
  • Do two sets of 6 to 8 reps, and then switch sides.

The Hundred

Do it:The Hundred

  •  Sit tall on the mat with your knees bent by your chest and your hands at your sides.
  • Lie down with your knees bent and your palms facing down.
  • Exhale and raise your head and shoulders off the mat.
  • Vigorously pump your arms 6 inches up and down, reaching with your fingertips.
  • Inhale for 5 pumps, then exhale for 5 pumps. Be sure to curl your chin in toward your chest.
  • Do 100 pumps, or 10 full breaths.
  • Try to keep your lower back pressed in toward the floor and keep your lower abs pulled in toward your spine. You should keep your abs engaged this way throughout the workout.

Opposite Arm and Leg RaiseOpposite Arm and Leg Raise

Do it:

  •  Begin on all fours, aligning your knees under your hips and your wrists under your shoulders.
  • Raise your left arm to shoulder height and your left leg to hip height.
  • Hold for 2 counts, reaching forward with your fingers and back with your heels.
  • Repeat this exercise on the opposite side.
  • Do 15 to 20 reps, alternating sides.
  • For a bigger challenge, touch your opposite elbow to your knee as you pull your arm and leg in.

The Climb Up

Climb Up

Do it:

  • Start by lying on the floor with a 3-foot-long scarf or towel wrapped around the ball of your right foot, knees bent, left foot on the floor.
  • Hold the scarf in both hands, and extend your right leg, keeping your foot flexed.
  • Slowly walk your hands up the scarf as you lift your head and shoulders off the floor. Hold for a count of 2.
  • Now lower yourself back to the starting position, walking your hands back down the scarf.
  • Do two sets of 8 to 10 reps on each sides Be sure to keep your head neutral — don’t tuck your chin or tilt back.

The Prone PlankProne Plank

Do it:

  •  Get into a full pushup position with your palms on the floor beneath your shoulders.
  • Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine.
  • As you build strength, hold this position longer, up to one minute.
  • Go deeper: Try the one-arm stable switching plank.

I hope you find these ab workouts helpful.  Just add them to your normal workout routine and you’ll see a difference in no time.   Don’t forget to stretch before and after all workouts…  Let’s workout!!!

 “Eat Healthy, Live Healthy”

www.relivinglifehealthy.com

Bananas Are as Beneficial as Sports Drinks, Study Suggests

ScienceDaily (May 29, 2012) — Bananas have long been a favorite source of energy for endurance and recreational athletes. Bananas are a rich source of potassium and other nutrients, and are easy for cyclists, runners or hikers to carry.


Research conducted at Appalachian State University’s Human Performance Lab in the Kannapolis-based North Carolina Research Campus (NCRC) has revealed additional benefits.

“We wanted to see which was more beneficial when consumed during intense cycling — bananas or a carbohydrate sports drink,” said Dr. David C. Nieman, director of the human performance lab and a member of the College of Health Sciences faculty at Appalachian.

“We found that not only was performance the same whether bananas or sports drinks were consumed, there were several advantages to consuming bananas,” he said.

The bananas provided the cyclists with antioxidants not found in sports drinks as well as a greater nutritional boost, including fiber, potassium and Vitamin B6, the study showed. In addition, bananas have a healthier blend of sugars than sports drinks.

The study, funded by Dole Foods, has been published in the peer-reviewed online journal PLoS ONE published by the nonprofit Public Library of Science.

For the study, trained cyclists consumed either a cup of carbohydrate drink or half a banana every 15 minutes during a 75-kilometer simulated road race lasting 2.5 to 3 hours. Blood samples taken from the cyclists before and after the exercise were analyzed at the NCRC Metabolomics Laboratory for more than 100 metabolites — molecules associated with metabolism.

“Bananas come prepackaged with fiber, nutrients and antioxidants,” said Nieman, adding the research translates to any exercise.

“The mode of exercise is not the issue. I think there are a lot of athletes who don’t like the thought of drinking carbohydrate sports drinks, which are essentially flavored sugar water,” he said. “This type of research shows that you can have healthier carbohydrate sources before and after exercise that will support athletic performance just as well as a sports drink,” Nieman said.

Bananas are a great source of potassium, fiber, and other nutrients; but too much potassium may not be good for you!!

Thank you for visiting my blog.  I hope you like this article and you found it to be informative. 

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This is Your Brain. This is Your Brain on Exercise…

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Exercise doesn’t just make you look better and control your weight; it’s also good for your brain and lowers your risk of some diseases.

We’re not talking about brain exercises like Soduku or crossword puzzles. We mean heart-pumping physical exercise. While that run around the track, stint on the treadmill or killer kickboxing class is boosting your heart rate, it’s also firing up your cognitive abilities.

In a study at the University of Pittsburgh School of Medicine, middle-aged monkeys ran on a treadmill for one hour each day, five days a week for five months, which is the optimal exercise regimen recommended for improving fitness in middle-aged people. During the fifth week of exercise, monkeys completed cognitive tests and were twice as fast as those who didn’t exercise. They were also more alert and engaged.

But you don’t need a monkey to tell you that physical exercise increases blood flow to your brain. This blood delivers nutrients and oxygen, which may be why cognitive function increases. Plus, being more alert and engaged increases your ability to learn.

Previous studies have shown that people who exercise learn faster, think clearer and bounce back more easily from brain injuries such as stroke. The mild stress caused by exercise triggers the brain to protect against neuron damage, which may explain why exercisers’ brains recover better from brain injuries.

Aerobic exercise such as running or jogging also stimulates the growth of new brain cells and ability to learn. In addition, exercise reduces the level of the cortisol hormone, which is associated with stress.

On the flip side, lack of physical activity is linked to more colon cancer cases than any other risk factor. Turn this around by getting physically active and you’ll be 30 to 40 percent less likely to get colon cancer than sedentary people.

Power Up Your Brain and Body

If you’re ready to get moving to boost your brain power, fuel up with Reliv’s ProVantage® and Innergize!®. ProVantage provides a balance of nutrients formulated to improve performance, endurance, recovery and repair. Meanwhile, the patented formula in Innergize! contains vitamins, minerals, amino acids, chromium, zinc and carbohydrates to provide added energy, promote oxygen absorption and boost the immune system. You may even consider becoming part to Team Reliv, a health and wellness initiative designed to get people moving and incorporating more exercise into their daily routines.

All systems go!!!

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Wendy Millington

www.relivinglifehealthy.com

Eating 5 Small Meals a Day to Lose Weight

How to Eat Five Small Meals a Day to Lose Weight

Eating five small meals throughout the day can help you control your   appetite, raise your metabolism and reduce your chances of overeating. Eating more frequently reduces your risk of obesity by decreasing the blood insulin response to long fasts that increase fat storage and weight gain, according to MayoClinic.com. It’s important to plan your grazing to ensure you eat the right amount of calories and get the vitamins and minerals you need.

Step 1

Write down the times you plan to eat your five daily meals. Start with breakfast to avoid a long fast between the prior evening’s dinner and today’s lunch. Include a mid-morning snack, lunch, mid-afternoon snack and dinner.

Step 2                                                                                                    

Divide the number of calories you want to eat during the day into your five meals. You need to burn 500 calories more a day than you eat to lose 1 lb. of weight a week, according to MayoClinic.com. Divvy up your calories into three meals and two snacks if you feel less satisfied and miss the traditional three-meal schedule. For example, if you eat 2,000 calories a day, plan 500-calorie meals for breakfast, lunch and dinner, and two, 250-calorie snacks between meals.

Step 3

Create specific daily meal menus and snacks that provide the proper amount of carbohydrates, proteins and fat for good health. Follow the United States Department of Agriculture’s food pyramid for servings of grains, fruits, vegetables and protein for a healthy diet. Include foods that provide vitamins and minerals you may especially need, such as iron, omega-3 fatty acids, potassium or calcium.

Step 4

Write down where you will eat each meal or snack during the day. For example, if you eat your mid-morning and mid-afternoon snacks at work, include an energy bar, a cup of yogurt or a piece of fruit in your menu plan instead of a bowl of oatmeal or soup.

Article found at livestrong.com

I hope you find this article helpful and informative.  Make sure you click “like” if you like this article and “like” my page on facebook.

Thanks for visiting my blog and have a fabulous day!!

Wendy Millington

www.relivinglifehealthy.com