Aerobic Exercise For Quick Weight Loss – Plus Healthy Stretching

Before fitness training, one must give importance to doing a warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

1. To increase your flexibility and to avoid injuries, stretch before and after the workout. Almost everyone knows that stretching before
workout prevents injuries during the exercises, but only few people know that stretching after a workout, when muscles are still warm,
can increase flexibility.

2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough
for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.

3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately
termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this
exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or
muscles.

4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to
neglect the neck when stretching. Stretching the neck muscles can be as simple as placing the palm of your hand against the front of
the head and pushing it. Then, do the same to the sides and the back of the head.

6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of
just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be
too tired that you may have to consider reducing your range of motion.

8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is
advisable that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest
and not when you are working out.

9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that use oxygen for fuel. Below are
some of the ways aerobic exercise can help you lose weight quickly: Although aerobic exercise, unlike strength training, does not
permanently increase your metabolism, it does speed up your body’s process for burning fat.

It’s common knowledge that if you want to lose weight or body fat you must include exercise in your weekly routine. It is best to include
both strength training and aerobic exercise.

Below are some of the ways aerobic exercise can help you lose weight quickly. Although aerobic exercise, unlike strength training,
does not permanently increase your metabolism, it does speed up your body’s process for burning fat.

Your body has a “fat-burning zone” that you need to determine so you will know if your aerobic exercise is actually burning fat. Your
heart rate(pulse) can help determine if you are in you fat-burning zone. Calculate by this formula:220- (your age)x (.75).

In other words, subtract your age from 220 and multiply the result by .75. If my age is 40, my “fat-burning zone”pulse rate would be
135. This rate is just a basic guideline,and you can vary it by 10 beats more or less.

When you perform aerobic exercise it is also important to spur your fat-burning. Do your aerobic exercise immediately after a strength
training session. Your body has already used up most of its glycogen and can go directly to fat storage for the energy it needs for the
aerobic session..There are many different forms of aerobic exercise. Make sure you pick the ones you really enjoy doing so you will
stay with it. Here are a
few suggestions:

Brisk walking or jogging;
Running;
Treadmill;
Exercise bike’
Aerobic dance classes;
DVD exercise programs, such as Zumba;
Stair stepping (climb those stairs!);
Elliptical or rowing machines;
Swimming.

The time required to perform aerobic exercise is different for men than for women.A woman should do aerobic exercise four or five
days a week for up to 45 minutes each session. For a man, it is only necessary to do aerobic exercise four times per week for about
45 minutes.

10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players
or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn’t disturb people who
don’t prefer music while exercising.

Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed
mind and spirit.

The Easiest Upper Body Strengthening Routine

Weight-lifting is one of the fastest ways to see changes in your body but too many people are scared away from it by horror stories of
women turning into bulky Schwarzenegger clones as well as torn ligaments and other afflictions. The reality is nothing like that; women
will firm up, not bulk up, and when you lift weights properly there’s practically zero risk that you will injure yourself.

Acai Berry For Weight Loss – Acai Berry Antioxidant Benefits

The acai berry is the fruit of the acai palm and is only found in some regions of South America, mainly in Brazil where it is cultivated for the berry. Native people in Brazil treat digestive disorders and skin conditions with the
berry and have done so for hundreds of years.

The berry has a very large seed that is approximately 90% of the entire fruit and only 10% of the fruit, the skin, and pulp is edible. Thus, the yield of the harvest is quite small. The berry is a high-fat fruit, approximately 30 –
50% fat. That fat is healthy Omega fat – unsaturated Omega 3, Omega 6 and Omega 9.

With this high a fat percentage the acai berry can become rancid in a short time – as little as a day after the harvest. This is one reason it is not possible to export the berries in their fresh ripe condition. They would perish prior to reaching their intended market.

Since acai berries are quite perishable and impossible to ship fresh to other countries they are usually consumed immediately upon harvest. However, for export they are usually frozen, dried or made into juice and as you might expect the products are very expensive.

There have been many studies that identify inflammation, rather than cholesterol, as the main cause of heart disease. Therefore, it is a fact that inflammation has a bigger role in triggering heart attacks and heart disease than we ever imagined.

Since we know that inflammation can be both positive and negative when it affects the body. However, the negative effects of chronic inflammation need to be controlled. Considering the problem with inflammation, we must then seek ways to control and eliminate inflammation.

One of the easiest ways to fight inflammation in the body is to eat a healthy diet rich in anti-inflammatory
Properties as well as health supplements that fight inflammation. The acai berry is one of those healthy
supplements that help control chronic Inflammation

Acai fruit has antioxidant effects and has been studied for its effects on inflammatory diseases and allergies.
The seeds and the roots do not contain the antioxidant effect of the pulp and skin. This healthy supplement is being called by some the “superfood” and is one of the latest discoveries in high antioxidant content fruits. To
get the greatest benefit from this healthy supplement in whichever form you decide to use, be sure the product
you use does not contain the seeds or the roots of the acai palm.

Acai berry healthy supplements are being promoted as a weight loss aid that works by increasing metabolism,
increasing energy levels, and fat oxidation. It also helps in the fight against free radicals which is an aid to faster weight loss. This healthy supplement must, of course, be combined with a healthy diet and at least a moderate amount of exercise in order to promote the desired weight loss.

In laboratory tests, the berry extract has shown that it caused some cancer cells to self-destruct; however, more testing is necessary to determine whether it will have the same effects on humans as it had in the lab tests. It is known that Acai may interfere with chemotherapy drugs. Therefore, as with all supplements, one should check with his/her physician before adding any health supplement to their diets.

This berry is rich in amino acids which are the building blocks of protein. They also contain potassium, calcium,
magnesium, zinc, and copper as well as being a good source of fiber – 14 grams in every 1– grams of freeze
dried acai powder.

Together the nutrients in the berry may help, maintain health in bodily systems and organs, increase energy, promote healthy skin and hair. They may also support the immune system as well as being a strong anti-inflammatory.

Last, but not least it tastes delicious and has a berry chocolate flavor. Who does not love chocolate? There is much more to be discovered about this unique and Wonderful Acai Berry Healthy Supplement.