fitness pilates

10 Not So Common Tips For A Healthy Heart

Copyright © 2011 Andrew Holtom

You’ve certainly read a few things about how to keep a healthy heart, but here are some tips that you may not have known about.

Eat right and keep your weight down. This isn’t just about keeping your weight down, it’s about blood sugar. Whenever high sugar food is ingested that makes more insulin, then it can harden and inflame the arteries. For a healthier diet, eat a diet low in saturated fats and cholesterol. Eat lots of vegetables, fruit and whole grains. Go easy on processed food and desserts to stop soaring insulin levels.

Stop smoking. You will cut your risk of smoking related heart disease in half in the first year. So put away the lighter and start saving the cash for a celebratory trip. Even if you don’t smoke and your spouse does, you are at a higher risk of developing heart disease. Bribe your partner to stop.

Get moving. To cut your risk of heart attack and of stroke by 35 to 50% you just need to move for 30 minutes a day, 5 days a week. Anything that makes your breathing a little heavier will work, raking the leaves, brisk walking or even shoveling the snow.

Pregnancy offers a clue. Women with polycystic ovary syndrome (PCOS) or those with gestational diabetes or preeclampsia whilst pregnant all have a higher tendency to gain placque buildup in their arteries. Ask your mother for family health history.

Check your waist. Abdominal fat has been recognised for it’s unpleasant and unhealthy tendency to release excess fatty acids. These acids can contribute to insulin problems and plaque build up. Your waist should be below 35 inches ideally.

Chill out.Being constanty stressed puts the body under strain. The blood sugar and insulin levels are high and this can lead to development of abdominal fat. Being stressed can put you on an upward spiral of weight gain. Both pilates and yoga are exercises that an combat stress. If you don’t fancy that, then take yourself out on a walk or even watch something on TV to take your mind off your troubles.

Depression. You might not know that women who are depressed are at greater risk of heart disease. Ask your doctor whether you should be watched extra closely for it, if you are depressed.

Warning signs. If you feel pressure or tightness in the chest area, as though you are being squeezed, then get to the doctor. A pain in your neck, jaw, arm, back or shoulder that comes on when you exercise could also be a warning sign. Other indicators include nausea, sweating and shortness of breath.

Chocolate. Combine chocolate with blueberries as a sweet treat to combat oxidants and protect your heart.

Visiting the dentist. Women who visit the dentist regularly cut their risk of heart attack and stroke. Book yourself an appointment.

So there you have 10 Not So Common Tips For A Healthy Heart

Andrew Holtom has an interest in health and is an experienced practitioner of yoga and pilates. To find out more about practicing yoga or pilates to protect your heart, visit Andrew’s site on pilates and yoga and download a free eBook worth £9.95 and claim a massive discount on DVDs. http://www.getfitwithpilates.com

The Best Belly Fat Exercises That Will Get Rid Of Your Stomach Fat For Good

These 5 belly fat burning exercises will help you to get rid of tummy fat for sure. Just pick one or more of these exercises and be sure to do them regularly for best belly fat burning results.

* Yoga and Pilates

Yoga helps to prevent fat being stored on your tummy due to stress. Pilates is an excellent core exercise that will give you a tight and toned tummy in no time. You should aim to do at least 2 classes a week for best results. Your gym or health centre are bound to have at least one Pilates or Yoga class a week. You can also do your own Yoga and Pilates from home. Just grab a nice instructional DVD or book and teach yourself.

* Weight training

Weight training is one of the best exercises for burning away fat. This is because it boosts your metabolism so much, so that you start to burn calories even in your sleep. When you choose weight training exercises to do, be sure to choose exercises that target the upper and the lower body. And if you are a beginner, it is best to stick with the machines until you become strong enough to use the free weights. You should aim to have at least 3 weight training sessions a week for best results. When you feel that you are strong enough to switch over to free weights, make sure that you don’t lift too heavy, as it can lead to injuries.

* Cardio interval training or circuit training

The best cardio for fat loss is interval training. It boosts your metabolism and it helps you lose more fat in less time. All you do with interval training is to take the pace slowly up and then down. Circuit training is a combination of weight training and cardio that is also very effective for burning off excess belly fat. Aim for at least 3 cardio sessions a week for best results.

These 3 exercises are all excellent to do for burning off excess body fat. Just pick one or two or them and get exercising. The best combo is cardio and a form of toning like weight trianing or Pilates. Exercise for at least 4 times a week for best results. And to help you with your fat loss efforts, make sure that you follow a healthy, low fat diet.

I will show you on my blog how you can get a better, leaner body and how you can shed belly fat to reveal lean and sexy abs. I will also share with you some of the best tips that have worked to help me lose weight and I will show you how you can do the same.

Have a look at my blog now – tips.fatburningfoodsdiet.com to get your best bikini body yet.

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Is Yoga Or Pilates Better For You?

Pilates vs Yoga, which will you choose? You can make the best choice by trying out both of them. Attend Yoga and Pilates classes to realize the numerous health benefits they can bring. Both Pilates and Yoga are good for you. Choosing which to join depends on the targets you set for yourself after joining one of these fitness programs. For example, Pilates exercises can give you a longer and leaner body line while Yoga conditions your mind and body. Which one of these are you looking for?

Yoga started centuries back in the east. It is a mindful, meditative form of exercise. It is about living a balanced, peaceful life and therefore is considered therapeutic. A German, Joseph Pilates, started the Pilates repertoire in the west, focusing on breathing, control and physical strength. By using Pilates equipment as such the ‘Reformer” and “Cadillac”, Pilates exercises help to stretch and strengthen the body and encourage coordination between different muscles that stabilize the body.

Pilates exercises with equipment are somewhat similar to weight training in certain aspects compared to Yoga. Pilates exercises with equipment involve moving against resistance caused by the springs attached to the equipment. On the other hand, Pilates mat focuses more on building core strength and flexibility, and is more similar to Yoga since the focus is on the physical change. As for Yoga, it includes many styles and may require extra props such as blocks, straps and blankets.

Both methods require stamina physically and mentally. Different Yoga poses may be chosen to meet certain needs such as increasing flexibility and strength of joints or to enhance healing. Yoga practices may involve meditation and reflection although its focus is still on coordinating the breath and movement. Pilates class also seeks the same fitness goals but in a different way. It consists of a series of controlled movements and the main difference is that Pilates exercises incorporate work on the Pilates equipment, not only on the matwork. Pilates strengthens the core muscles, allowing one to gain a better awareness of his or her body posture and helps to stabilize and lengthen the spine. It gives you a longer, leaner body line. Simply put, both Pilates and Yoga build strength and flexibility. The focus is on the arms, legs, abdomen and back. The key difference between Pilates and Yoga is more philosophical.

So, which one will you choose? Pilates or Yoga? Your decision may also depends on your fitness and health objectives as well as your schedule. The nature of both Yoga and Pilates exercise techniques makes it easy for them to complement each other. In summary, Yoga is more about how it makes you feel and Pilates is about how it makes you look. The best way is to experience both exercises before you make a decision. With the help of an experienced instructor, you will realize what works the best for you and you will surely achieve your goals. The choice is yours.

Singapore Pilates Fitness Provides Effective, Customised Small Classes That Make You Look Great And Feel Healthy Fast. We are the first in Singapore to provide Pilates For Weight Loss, Golfers, Athletes and Youth. Visit Us At http://www.SingaporePilatesFitness.Com

Effective Ways For Seniors To Stay Fit

Pilates is one of the best ways for older adults to stay fit.  It does not have the impact on the body as some other exercises, and is not as hard on the joints.

Pilates center on the core and teaches control and stability in a small range of motion, and later graduates to a larger range of motion.  If you are new to Pilates or have not exercised in a while start with a exercise DVD on Pilates at the beginner level, and work your way up to a more advanced Pilates routine.  You will want to have a good exercise mat to work out on.

Increased control and stability is crucial for senior adults, because stability improves balance and posture.  As we age we lose some of our coordination.  Pilates increase strength and flexibility in the legs and the core which helps with our balance.  When we have good balance it helps to reduce our risk of falling.

Pilates help people who suffer from arthritis, osteoporosis and stenosis. It does this because the leg exercises may increase bone density in the spine and hips.  For lumbar stenosis Pilates stretches out tight back muscles and strengthens the extensor muscles of the spine.  This counter acts the force of gravity that pull stenosis suffers into a hunched position.

Pilates also helps to slow down or reverse the effects of diseases like Parkinson, multiple sclerosis, or even people who have suffered a stroke.  This is because the mid-range of motion of the exercise can help overcome rigidity and help suffers become more limber.

If you are in good physical shape for exercise then all you need to do is talk with your doctor to make sure he agrees that Pilates is a good choose of exercise for you.  If you suffer from any of the conditions  I mention in this article You may need a trained instructor to make sure you are doing the exercises correctly so that you don’t risk hurting yourself.  Most gyms have Pilate classes and the instructors are trained to make sure you are a good candidate for Pilates.

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About the Author:
 
Cynthia was a respiratory therapist who is also a cancer survivor. She went own to become a master hair stylist and make up artist who owned two beauty salons. She is a body builder and loves helping others become the best they can be. Her we site
http://www.toningshoesonline.com is dedicated to helping others to reach their goals.
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