The Best Cardio Vascular Exercise

What is the best cardiovascular exercise? This is the most debatable question when it comes to losing body weight.

The answer is very simple. There is no “best” exercise. But there is a large variety to choose from. All sorts have their benefits and you just cannot choose the one that’s most effective. Actually it all depends on your interest and determination.

Technically, a cardiovascular exercise is any continuous activity that gets your heart working for a certain period of time, ideally for around 15-50 minutes. Cardio exercise programs are the primary means of maintaining cardiac health, and overall path to wellness. They strengthen the heart as well as the lungs. Cardio vascular exercises also provide enormous benefits to body (physiologically and psychology).

The most common cardiovascular exercises are jogging, cycling, hiking, tread mills, stair climbing etc.

Cardiovascular exercises are mainly divided into two categories.

Non-weight bearing: you don’t carry you own body weight for example, bicycling, rowing etc. These exercises don’t put much stress on your joints and thus have a lower chance of injury.

Weight bearing: where you support your own body weight, for example, running, jogging, calisthenics etc. These are great for strengthening your ligaments and bones.

Cardiovascular exercises are most effective for burning fats. At any given time our body stores about 1400 kilo calories in form of glycogen. On other hand approx 50,000 to 60,000 kilo calories are stored in our bodies in the form of body fat. When we start cardiovascular exercises, this excessive body fat is converted into energy and we start losing weight. The pace, at which you lose fat, depends entirely on the intensity of your workout. Weight training also increases the body to store energy in form of glycogen and burns fat.

The best formula for finding out the target heart rate is 220 minus your age. This figure will give you the exact idea what intensity level to choose. Any exercise that gets your heart beating in the right zone is the best for you. Exercising too light may not produce desired results while exercising too hard may lead to injuries and exhaustion.

The bottom line is that the best cardiovascular exercise is the one that you enjoy the most and will do it over and over again. 

Heart Facts We Hardly Know

Here are some amazing heart facts that most of the people never know.

1. An average human heart beats around 35 million times a year.
2. On average, the heart beats around 100,000 beats per day.
3. In a lifetime of 70 years, the average human heart beats more than 2.5 billion times.
4. An adult heart pumps an average of 2,000 gallons a day which is almost 5 quarts of blood each minute.
5. Myocardiums are the electrical impulses in heart’s muscles responsible for making the heart beat.
6. The medical term for heart failure or cardiac arrest is myocardial infarction.
7. Heart failure usually effects the left side of the heart first.
8. People who suffer from gum diseases are twice as likely to have heart attacks.
9. The normal size of and adult heart is a little larger than a clenched fist.
10. An average human heart weighs less than a pound.
11. The right human lung is larger than the left one. This is because of the space and placement of the heart.
12. The heart of an adult man weighs approximately 10 ounces and a woman’s heart about 8 ounces.
13. About 78 percent of our blood is water.
14. The whole vascular system, which comprises of capillaries, veins and arteries, is approx 60,000 miles long.
15. The adult human heart can generate enough pressure that it can squirt blood to a distance of about 30 feet.
16. Blood takes about 20 seconds to circulate through the entire human body.
17. Coronary artery disease is the number one cause of death in both, men and women. It is also the most common form of heart disease.
18. The first open heart surgery was performed by Dr. Daniel Hall Williams in 1893.
19. The first successful heart transplant was performed in Cape Town, South Africa.
20. Women hearts beat faster than men.
21. One in five females has some form of cardiovascular disease.
22. In the medical history more women have died of cardiovascular diseases than men.
23. Women are more likely to die from their first heart attack than men.
24. In women, heart attacks tend to occur later in life than men but are much more severe.
25. Cardiovascular diseases are the number one cause of hospitalization in people older than 65 years.
26. Most heart attacks occur between the hours of 8 & 9 AM.
27. Use of olive oil can reduce the risk of heart complications by lowering the cholesterol level.
28. Scientists have discovered that in boys, the longer the ring finger, the healthier the heart and lesser the chances of having a heart attack.
29. Once a person quits smoking, it takes the heart 3 years to recover from the damages caused by it. 

Fatigue: Causes & Cures

Temporary loss of strength and energy resulting from hard physical or mental work is termed as fatigue. It’s a feeling of tiredness and drop in energy levels that doesn’t go away when you rest.

The concept of fatigue is pretty hard to define as every individual has his own idea of what being tiered means. In case of physical fatigue your muscles cannot do things as easily as they usually do. You might notice this when you carry grocery bags or climb stairs. On other hand psychological fatigue makes it difficult for you to concentrate for as long as you used to. Sometimes it can be a combination of illness, work stress and unhealthy lifestyle. In severe cases it can reduce your overall physical and mental performance to quite an extent.

Most of the times fatigue can be caused by one or more of your habits or routines. it can be a normal and important response to physical exertion, poor eating habits, emotional stress, boredom and on top of all, lack of sleep, the most common cause, of course. In some cases, however, fatigue is a symptom of an underlying medical problem that requires immediate medical attention.

Fatigue can also be caused by a number of illnesses and diseases. In such cases, a person usually finds that he or she needs more rest and sleep. There are a numbers of reasons that cause fatigue:

• Anaemia (lack of Iron)
• Infections (for example, flu)
• Depression
• Cancers
• Low Metabolism (when the body is too slow to convert food into energy)
• Diabetes
• Chronic Fatigue Syndrome (a condition that causes fatigue and exhaustion without explanation)

Chances are that you know what’s causing your fatigue, so just by making a few lifestyle changes you can get the energy, zeal and enthusiasm back in your life. Consider these different ways to help you regain your energy levels.

Dietary Recommendations

• Start your day with a healthy breakfast to boost your metabolism. Choose a carbohydrate rich breakfast such as cereals or whole grain bead.
• Never restrict the intake of your carbohydrates. Crash diets can sometimes lead to unbalanced levels of vitamins and minerals in body which lead to fatigue and exhaustion.
• Eat a balanced food. Reduce amount of high sugar, high salt and high fat meals. Use low fat dairy products and lean meat.
• Don’t overeat. Try to have small frequent meals rather than overeating. Eating small quantities more frequently makes them easier to digest and results in constant sugar as well as insulin levels in blood.
• Eat iron rich food, for example, red meat, spinach and apples.
• Keep an eye on your caffeine intake. It has been observed that people with 5 or more caffeinated drinks (coffee, tea and cola) per day are prone to anxiety, irritability and reduced performance.
• Drink at least 8 glasses of water. A well hydrated body functions very efficiently.

Sleep Recommendations

• Sleep at least 8 hours a day. Make the necessary changes to ensure a better night’s sleep.
• Learn to relax. Learn the technique such as meditation or yoga and find the one that suits you the most.
• Avoid caffeinated drinks after dinner. Don’t go to bed immediately after your dinner. A full stomach can cause poor quality sleep.
• Don’t use sleeping pills. They are not a long term cure for insomnia.

Lifestyle Related Recommendations

• Don’t smoke. Our body uses glucose as fuel. Fuel requires oxygen to burn. Smoking reduces the oxygen levels in the body thus keeping fuel from burning efficiently and hence the energy levels stay low.
• Stay away from alcohol. Alcohol is a depressant and can lead to insomnia.
• Exercise regularly. Physical activity is known to improve fitness, health and well being. It also boosts the energy levels and minimizes stress.
• Try to eliminate all the factors that can cause disturbed sleep, like uncomfortable sleeping surface, noise leeks etc.
• Try having a balanced diet with all the essential nutrients like vitamins and minerals. They best way to a balanced diet is to eat everything once in a while. Quick fix foods, such as caffeinated drinks or chocolate bars offer a temporary energy boost that quickly wears off and worsens fatigue.
• Stop thinking too much about your problems.

Workplace Related Recommendations.

• Prefer the job in which you have to work during the day. Night shift workers usually disturb their sleeping pattern by working when their body is programmed to sleep.
• Practices like irregular working hours, stressful environment (too much noise or heat), hard physical labor, long work hours and even working alone can lead to extreme fatigue.
• Workplace stress like conflict with colleagues, dissatisfaction, non compensation, heavy workloads and boredom can also lead to fatigue.
• Workaholic. Don’t reserve all the energy for career alone. Spend quality time with family and loved ones to reduce stress.
• Financial targets are most crucial in life, but they are not everything. Have a balanced life for time to be spent on entertainment and hanging out. Laughter is the best medicine and an energy booster one can have.

Some studies also suggest that psychological factors are present in at least 50 percent of fatigue cases. Individuals going through long periods of sadness and hopelessness commonly experience chronic tiredness.

So if you are getting 7 to 8 hurs of sleep and you are still tiered, its time for a checkup to uncover the causes for fatigue. Diagnosis of fatigue causing factor is very hard, as there is a vast range of symptoms to be held responsible. Try to incorporate as many recommendations as you can into your lifestyle. Despite all that, if you feel stressed out and exhausted, please contact your doctor on the earliest to find out the underlying reason for the fatigue.  

Walk to Relief

Just check it out.

The organs of your body have their sensory touches at the bottom of your foot. If you massage these points (as you can see in the picture), you’ll find relief from aches and pains. Typically they are shown as points and arrows to show which organ it connects it to.

It is indeed correct since the nerves connected to these organs terminate here.

God created our bodies so well. He made us walk so that we’ll always be pressing these pressure points and thus keeping the organs activated all the times.

So keep on walking…..

Vitamins & Minerals: The Essential Micronutrients

Vitamins and minerals are essentially required micro nutrients for normal functioning of metabolism.

Together, they help to make people’s bodies work properly. The levels of vitamins and minerals in our diet vary according to the kinds of food we eat.

There are 2 kinds of vitamins.

• Fat Soluble (for example A, D, E and K). They can be stored in body for later use.
• Water Soluble (for example C & B-Complex) .They cannot be stored and are flushed out with urine. Therefore a fresh supply is needed on regular basis.

The Best way to have all essential vitamins and minerals is to eat a variety of food. Take a look at the Following table to find out the best sources of each of the vitamins and minerals enlisted below. 

Vitamin and Mineral Chart

Vitamin/Mineral Sources Indication Efficacy Claims Fat Soluble Vitamins can be stored in the body and need not be consumed daily. While it is difficult to "overdose" on them from ordinary sources, consuming mega doses of fat soluble vitamins, especially A and D, can lead to a dangerous buildup in the body. Abbreviations: IU=International Units; mg=milligrams; mcg=micrograms. Vitamin A Retinol Men: 3 000 IU Women: 2 700 IU Liver, fortified Milk (Retinol form - see below for Carotene sources.) Essential for eyes, skin and the proper function of the immune system. Helps maintain hair, bones and teeth. Deficiency: Night blindness; reduced hair growth in children; loss of apetite; dry, rough skin; lowered resistance to infection; dry eyes. Overdose: Headaches; blurred vision; fatigue; diarrhea; irregular periods; joint and bone pain; dry, cracked skin; rashes; loss of hair; vomiting, liver damage. Beta Carotene (Pro-Vitamin A) (See Vitamin A) Carrots, Squash, Broccoli, Green Leafy Vegetables Antioxidant. Converted to Vitamin A in the body. (See Vitamin A) The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer. Vitamin D Men: 100 IU Women: 100 IU Egg Yolk, Milk, Exposure to sun enables body to make its own Vitamin D. Helps build and maintain teeth and bones. Enhances calcium absorption. Deficiency: Rickets in children; bone softening in adults; osteoporosis. Overdose: Calcium deposits in organs; fragile bones; renal and cardiovascular damage. Vitamin E Men: 9-10 mg Women: 6-7 mg Corn or Cottonseed Oil, Butter, Brown Rice, Soybean Oil, Vegetable oils such as Corn, Cottonseed or Soybean, Nuts, Wheat Germ. Antioxidant. Helps form red blood cells, muscles and other tissues. Preserves fatty acids. Deficiency: Rare, seen primarily in premature or low birth weight babies or children who do not absorb fat properly. Causes nerve abnormalities. Overdose: Unknown. The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer. Vitamin K None established. Estimated at 0.03 mcg/kg Green Vegetables, Liver, also made by intestinal bacteria. Needed for normal blood clotting. Deficiency: Defective blood coagulation. Overdose: Jaundice in infants. Water Soluble Vitamins are not stored in the body and should therefore be consumed daily. Thiamine Vitamin B1 Men: 0.8 - 1.3 mg Women: 0.8 mg Sunflower Seeds, Pork, whole and enriched Grains, dried Beans. Necessary for carbohydrate metabolism and muscle coordination. Promotes proper nerve function. Deficiency: Anxiety; hysteria; depression; muscle cramps; loss of apetite; in extreme cases beriberi (mostly in alcoholics). Overdose: Unknown, although excess of one B vitamin may cause deficiency of others. Riboflavin Vitamin B2 Men: 1.3 - 1.6 mg Women: 1.1 mg Liver, Milk, Spinach, enriched Noodles, Mushrooms. Needed for metabolism of all foods and the release of energy to cells. Essential to the functioning of Vitamin B6 and Niacin. Deficiency: Cracks and sores around the mouth and nose; visual problems. Overdose: See Vitamin B1. Niacin Vitamin B3 Men: 16-23 mg Women: 14-16 mg Niacin is converted to niacinamide in the body. Mushrooms, Bran, Tuna, Chicken, Beef, Peanuts, enriched Grains. Needed in many enzymes that convert food to energy. Helps maintain a healthy digestive tract and nervous system. In very large doses, lower cholesterol (large doses should only be taken under the advice of a physician). Deficiency: In extreme cases, pellagra, a disease characterized by dermatitis, diarrhea and mouth sores. Overdose: Hot flashes; ulcers; liver disorders; high blood sugar and uric acid; cardiac arrythmias. Pantothenic Acid Vitamin B5 Men: 2.5 mg Women: 2.5 mg Abundant in animal tissues, whole grain cereals and legumes. Converts food to molecular forms. Needed to manufacture adrenal hormones and chemicals that regulate nerve function. Deficiency: Unclear in humans. Overdose: See Vitamin B1. Vitamin B6 Pyridoxine Men: 1.8 mg Women: 1.5 mg Animal protein foods, Spinach, Broccoli, Bananas. Needed for protein metabolism and absorption, carbohydrate metabolism. Helps form red blood cells. Promotes nerve and brain function. Deficiency: Anemia, irritability, patches of itchy, scaling skin; convulsions. Overdose: Nerve damage. Vitamin B12 Cyanocobalamin Men: 2 mcg Women: 2 mcg Found almost exclusively in animal products. Builds genetic material. Helps form red blood cells. Deficiency: Pernicious anemia; nerve damage. (Note: Deficiency rare except in strict vegetarians, the elderly or people with malabsorption disorders.) Overdose: See Vitamin B1. Biotin 60 mcg Cheese, Egg, Yolk, Cauliflower, Peanut Butter Needed for metabolism of glucose and formation of certain fatty acids. Essential for proper body chemistry. Deficiency: Seborrhic dermatitis in infants. Rare in adults, but can be induced by consuming large amounts of egg whites - anorexia, nausea, vomiting, dry scaly skin. Overdose: See Vitamin B1 Folic Acid(Folacin) Men: 180-220 mg Women: 160-190 mg Green, leafy vegetables, Orange Juice, organ Meats, Sprouts. Essential for the manufacture of genetic material as well as protein metabolism and red blood cell formation. Deficiency: Impaired cell division; anemia; diarrhea; gastrointestinal upsets. Overdose: Convulsions in epileptics. May mask pernicious anemia (see Vitamin B12 deficiency). Adequate amounts of this nutrient in the first stage of pregnancy may reduce the risks of neural tube birth defects. Vitamin C Ascorbic Acid Men: 40 mg Women: 30 mg Citrus Fruits, Strawberries, Broccoli, Green Peppers Antioxidant. Helps bind cells together and strengthens blood vessel walls. Helps maintain healthy gums. Aids in the absorption of iron. Deficiency: Muscle weakness, bleeding gums; easy bruising. In extreme cases, scurvy. Overdose: Unknown. The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer. May reduce the effects of the common cold. Minerals in organic products essential for body functions. Calcium Men: 800 - 1000 mg Women: 700-800 mg Milk, Yogurt, Cheese, Sardines, Broccoli, Turnip Greens. Helps build strong bones and teeth. Promotes muscle and nerve function. Helps blood to clot. Helps activate enzymes needed to convert food to energy. Deficiency: Rickets in children; osteomalacia (soft bones) and osteoporosis in adults. Overdose:Constipation, Kidney Stones, calcium deposits in body tissues. Hinders absorption of iron and other minerals. Phosphorus Men: 1000 mg Women: 850 mg (3-6 g) Chicken Breast, Milk, Lentils, Egg Yolks, Nuts, Cheese With calcium builds bones and teeth. Needed for metabolism, body chemistry, nerve and muscle function. Deficiency: (Rare) Weakness; bone pain; Anorexia. Overdose: Hinders body's absorption of calcium. Magnesium Men: 230 - 250 mg Women: 200 - 210 mg Spinach, Beef Greens, Broccoli, Tofu, Popcorn, Cashews, Wheat Bran Activates enzymes needed to release energy in body. Needed by cells for genetic material and bone growth. Deficiency: Nausea, irritability, muscle weakness; twitching; cramps, cardiac arrhythmias. Overdose: Nausea, vomiting, low blood pressure, nervous system disorders. Warning: Overdose can be fatal to people with kidney disease. Potassium Men: 40-80 mmol Women: 40-80 mmol (3-6 g) Peanuts, Bananas, Orange Juice, Green Beans, Mushrooms, Oranges, Broccoli, Sunflower Seeds. Helps maintain regular fluid balance. Needed for nerve and muscle function. Deficiency: Nausea, anorexia, muscle weakness, irritability. (Occurs most often in persons with prolonged diarrhea.) Overdose: Rare. Iron (Elemental) Men: 8-10 mg Women: 8-13 mg Liver, lean Meats, Kidney beans, enriched Bread, Raisins. Note: Oxalic acid in spinach hinders iron absorption. Essential for making hemoglobin, the red substance in blood that acrries oxygen to body cells. Deficiency: Skin pallor; weakness; fatigue; headaches; shortness of breath (all signs of iron-deficiency anemia) Overdose: Toxic buildup in liver and in rare instances the heart. Zinc Men: 12 mg Women: 9 mg Oysters, Shrimp, Crab, Beef, Turkey, whole Grains, Peanuts, Beans. Necessary element in more than 100 enzymes that are essential to digestion and metabolism. Deficiency: Slow healing of wounds; loss of taste; retarded growth and delayed sexual development in children. Overdose: Nausea, vomiting; diarrhea; abdominal pain; gastric bleeding. Selenium 0.05-0.2 mg Adequate amounts are found in Seafood, Kidney, Liver and other meats. Grains and other Seed contain varying amounts depending on the soil content. Antioxidant. Interacts with Vitamin E to prevent breakdown of fats and body chemicals. Deficiency: Unknown in humans. Overdose: Finger nail changes, hair loss. Copper 2-3 mg The richest sources of copper in the diet are Liver and other organ Meats, Seafoods, Nuts and Seeds. Component of several enzymes, including on needed to make skin, hair and other pigments. Stimulates iron absorption. Needed to make red blood cells, connective tissue and nerve fibres. Deficiency:  Rare in adults. Infants may develop a type of anemia marked by abnormal development of bones, nerve tissue and lungs. Overdose:  Liver disease; vomiting; diarrhea. Manganese 2-5 mg Tea, whole Grains and Cereal products are the richest dietary sources. Adequate amounts are found in Fruits and Vegetables. Needed for normal tendon and bone structure. Component of some enzymes important in metabolism. Deficiency: Unknown in humans. Overdose: Generally results from inhalation of manganese containing dust or fumes, not dietary ingestion. Molybdenum 0.15-0.3 mg The concentration in food varies depending on the environment in which the food was grown. Milk, Beans, Breads and Cereals contribute the highest amounts. Component of enzymes needed in metabolism. Helps regulate iron storage. Deficiency: Unknown in humans. Overdose: Gout-like joint pain.

Benefits of Drinking Water

Once you get to know about benefits of drinking an ideal amount of water, I am sure it’ll completely change your point of view towards it. Before we go further lets take a look at these facts.

Fact no 1: Slightly more than two third of our body constitutes of water. Approximately 24% of bones, 88% of brain, 72% of muscles and 84% of blood is water.

Fact no 2: In our body, water is mainly responsible for transport of nutrients and oxygen, protects organs, regulates body temperature and maintains blood pressure. It also moisturizes our joins as well as the air we breathe in.

Fact no 3: lack of water in body often leads to a condition known as dehydration. Dehydration can have many adverse effects on health, but most common are fatigue, constipation, irregular blood pressure and renal (kidney) problems.

A well hydrated body not only enjoys good metabolism, but also develops immunity against renal and cardiac problems. To a certain extent, the risk of cancer is also reduced markedly.

Our energy level is greatly affected by our water intake. A 5% drop in body fluids can cause up to 30% drop in energy level of an average person.

Now the question is how much water should an individual drink?

To answer this, just calculate your body weight in pounds and divide it by 16, for example, a person weighing 160 pounds must have 10 glasses a day (one glass = 8 ounces = approx 250 ml)

Water also helps you lose weight as it has no calories and suppresses appetite, and above all it’s almost free or fairly cheap.

In addition to its daily role in maintaining health and reducing chances of disease, water can also be helpful for your wallet’s health. Instead of spending money on beverages, consume water and enjoy a healthy life style.

Water Therapy

DRINK WATER ON EMPTY STOMACH

It is popular in Japan today to drink water immediately after waking up every morning. Furthermore, scientific tests have proven its value. We publish below a description of use of water for our readers. For old and serious diseases as well as modern illnesses the water treatment had been found successful by a Japanese medical society as a 100% cure for the following diseases:

Headache, body ache, heart system, arthritis, fast heart beat, epilepsy, excess fatness, bronchitis asthma, TB, meningitis, kidney and urine diseases, vomiting, gastritis, diarrhea, piles, diabetes, constipation, all eye diseases, womb, cancer and menstrual disorders, ear nose and throat diseases.

METHOD OF TREATMENT

1. As you wake up in the morning before brushing teeth, drink 4 x 160ml glasses of water.

2. Brush and clean the mouth but do not eat or drink anything for 45 minutes

3. After 45 minutes you may eat and drink as normal.

4. After 15 minutes of breakfast, lunch and dinner do not eat or drink anything for 2 hours

5. Those who are old or sick and are unable to drink 4 glasses of water at the beginning may commence by taking little water and gradually increase it to 4 glasses per day.

6. The above method of treatment will cure diseases of the sick and others can enjoy a healthy life.

The following list gives the number of days of treatment required to cure/control/reduce main diseases:

1. High Blood Pressure - 30 days

2. Gastric - 10 days

3. Diabetes - 30 days

4. Constipation - 10 days

5. Cancer - 180 days

6. TB - 90 days

7. Arthritis patients should follow the above treatment only for 3 days in the 1st week, and from 2nd week onward s - daily.

This treatment method has no side effects, however at the commencement of treatment you may have to urinate a few times.

It is better if we continue this and make this procedure as a routine work in our life.

Drink Water and Stay healthy and Active...

This makes sense. The Chinese and Japanese drink hot tea with their meals ...not cold water. Maybe it is time we adopt their drinking habit while eating!!! Nothing to lose, everything to gain...

For those who like to drink cold water, this article is applicable to you.

It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion.

Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

A serious note about heart attacks: Women should know that not every heart attack symptom is going to be the left arm hurting.

Be aware of intense pain in the jaw line.