How Often Should I Exercise

exercise often
Physical fitness and overall well being is achieved when you exercise and eat balanced meals every single day. If you made the decision to make a complete lifestyle change to become healthier, it is imperative that you know how long you should be exercising.

Before you begin training, determine what your goals are. Working out is not just a decision you create on a whim. You have to plan it out, create a strategy and set goals. Building this framework will help you go through the expected challenges and succeed through the difficulties.

My Goal Is To Lose Weight

The health risks from obesity or being fat and overweight are not a secret. By simply carrying more body fat than normal, you already put yourself at risk of many weight-related health problems.

Weight loss is not an easy task. In fact, this is perhaps one of the most difficult goals when trying to become fit. If you truly want to lower down the numbers on your scale, you must not let your body settle on cardio exercises alone.

Strength training or muscle building is also vital in shedding those extra pounds. And when you throw in varying levels of difficulty through interval training, you keep your body in constant flux.

It is recommended by health experts that you exercise three to five days a week. For beginners, it is advised that you only aim for three days and one rest-day in between. This schedule helps you build your stamina and strength while losing weight without the worries of possible injuries or burnout.

When you start to feel more comfortable with your training, you can gradually increase the intensity and the number of days from three to five days a week.

My Goal Is To Build Muscle Mass

Once you feel more confident about exercising, you can now move on to strength training to build your muscle mass.

Many experts recommend that weight training or any resistance exercise should not be performed everyday. For every effort you exert, you actually create small tears in your muscle fibers. These micro-injuries need to recover and it would take approximately 24 to 48 hours for your muscles to completely heal and repair themselves.

If you are still at the beginning of your fitness routine, make sure to start at a lower intensity. Space out your weight training to give your fatigued muscles the chance to recuperate and fully recover. This will allow them to grow bigger and stronger.

Strength training should last for 45 minutes to an hour. Make sure that you incorporate this form of exercise 3 times a week, every other day. As muscles need time to build and grow, avoid targeting the same muscle groups for two sessions in a row.

Always remember to stretch out your muscles before and after for best results.

My Goal Is To Maintain A Healthy Weight And An Active Lifestyle

If you have achieved your fitness goal, the American Heart Association recommends 75 minutes of high-impact exercises and 150 minutes of moderate-impact exercises weekly to stay healthy.

Though it does not seem to be much, following this recommendation can already benefit you by reducing your cholesterol, normalize blood sugar levels, improve cardiovascular health, lessen the risk of chronic inflammation and elate your mood.

No matter what your age is, finding a routine that works for you is an easier way to stick to a healthy lifestyle. The trick in achieving top physical fitness is sticking to the routine you have created until you hit your goal.

Do not worry too much if you get side tracked. Falling behind is part of the process. Just stay focused and be conscious with your eating habits, sleeping patterns and exercise program. It will be difficult at the beginning, but soon enough, every activity will come to you as a breeze.

Why it is harder to stay fit when getting older

Aging can be rough on some people. As we get older, there are certain things that can become more difficult, and that includes weight loss. For some reason, the more we age, the more we grow our craving for food. And if we don’t take measures in controlling our weight as we age, consequences can be dire.

Losing weight can prevent us from high blood pressure, high cholesterol, type 2 diabetes, and many more age-related diseases. Yes, it is difficult to lose weight when you’re 30, all the more difficult when you reach 40. So if you are still in your 20s, you might as well take advantage of the time you have left and start living a healthy lifestyle.

Aging alone can cause weight gain. There are so many theories going around on the relationship between obesity and age, but most theories revolve on the person’s free radicals. To make things clearer, free radicals are molecules in your body that lost its paired electron, making the hydrogen bond of the molecule break.

This instability causes an imbalance with the molecules and makes them reactive to their environment, affecting other healthy, intact and paired molecules along the way. The Theory of Free-Radical states that aging is the result of free radicals in the body causing your body to lose its homeostasis and increase its vulnerability to certain pathogens that can make you sick.

To state this in the simplest way, free radicals are formed in the powerhouse of your cell called mitochondria. Mitochondria is responsible for producing ATP – the fuel of your body. When a free radical is formed in the mitochondria, it can’t perform its real task properly, and that is to give energy. This concludes the statement that you are aging due to the lack of energy your body provides.

Since your body is producing less energy, your metabolic rate drops. When this happens, everything else slows down, including your metabolism. The lack of energy makes you urge to eat more, but the body can’t burn off the excess fat so you simply accumulate more fat. When energy is interrupted in a cellular level, your brain reacts as well.

Brain activity starts to slow down a bit, inhibiting the release of important hormones that also promote optimal body function. If your goal today is to lose weight, you can fight occurring free-radicals in your body by neutralizing them with antioxidants.

Fighting free radicals can be done in as simple as making diet changes. Your body produces antioxidants naturally, but you can increase it by getting your source from the food you eat. Antioxidants are enzymes that fight free radicals. How exactly does it happen? Well, antioxidants will pair up to an unpaired electron. When this happens, the molecule will neutralize. Try EarthWell Turmeric Curcumin Extract if you need a supplement to help you with joint pain when you exercise too much.

Many studies have proved that you can increase your antioxidants by eating the right food. But today, it is quite difficult to get the right amount of antioxidants. As the selection of our diet grows with the availability and different choices of food in the market, you won’t get the right amount of antioxidants unless you choose to entirely quit on processed food.

But don’t get me wrong, antioxidants won’t make you lose weight. It will only support your weight loss by increasing hormone levels and accelerating metabolic rate.

Aging is not an obstacle to losing weight if you equip yourself with the right knowledge. By neutralizing free radicals, you can make your body very efficient, up to its cellular level. If you can’t get your antioxidants from your diet, supplementation is the answer. When this is done, you can get back to your exercise routine and see the difference on your weight loss progress.

Forskolin: An Ayurvedic Herb with Wide Range of Benefits


Have you heard of the plant Coleus forskohli? If you’ve lived in Asia, you have probably heard of its medicinal properties. This plant has been used traditionally to alleviate and treat certain conditions. A few examples are asthma, psoriasis, eczema, hypertension, angina or chest pains, and congestive heart failure. Due to its history, Forskolin has become a subject of interest for research in in-vitro and animals. There are also existing clinical studies on humans.

Allergies and Asthma

If you are highly allergic, or asthmatic, you probably know that the drugs in asthma can inhibit the enzyme called phosphodiesterase. This enzyme is responsible of breaking down cAMP . To simplify it, your body simply needs more cAMP for you to feel better. Forskolin has the ability to increase cAMP directly.

Unlike other drugs which contain so many mixtures, Forskolin can be used alone. This helps you increase your ability to fight off allergies and reduce the incidence of asthmatic episodes. Most people who have severe allergies and asthma take forskolin supplements together with their phosphodiesterase-inhibiting drugs.

There are many studies that prove that forskolin is a smooth-muscle relaxer. This is why it is a great bronchodilator for those who have trouble breathing because it decreases resistance in your airways. Forskolin is great for pulmonary function. It is also antispasmodic therefore is relieves intestinal colic, painful urination and uterine cramps.

Cardiovascular Effects

People who are prone to heart diseases suffer from hypertension, chest pains and light headedness. Treating these conditions is among the many benefits of taking forskolin. One of the basic actions that forskolin does to our heart is it lowers our blood pressure, at the same time, increasing the heart’s contractility.

This is due to the ability of forskolin to elevate cAMP levels thereby relaxing the arteries and increasing the force of contraction. There was even a study of 7 patients with a very serious condition called dilated cardiomyopathy. After consistent forskolin administrations, the patients’ left ventricular function and overall cardio performance dramatically improved.

Psoriasis

Many people in the US suffer from a skin condition called psoriasis. Psoriasis is caused when there is a rapid rate of skin cell division – about 1000x faster than the normal rate. This rapid rate of cell division is due to the relative decrease of cAMP therby disrupting the homeostasis of cAMP-cGMP enzyme.

Forskolin acts on it by normalizing the ratio of cAMP/cGMP. Although there are many treatments for psoriasis, you may consider forskolin and evening primrose oil in your skin regimen to treat this skin disease.

Weight Loss

In order to lose weight, you must facilitate lipolysis (the process of breaking down fats) in your body. It’s undeniable that exercise is the best way to do it, but not everybody can exercise like other people can.

Anyone can get a little bit of boost in order to lose unwanted weight, and using forskolin is one. A study conducted in Penn State University College of Medicine found that obese individuals have lower cAMP production. These findings were based on in vitro studies these researchers conducted.

In fact, this study was taken into action through a clinical studies conducted to 6 overweight women. These women were tasked to drink 2 250mg capsules of forskolin per day for 2 months. This experiment showed that the women lost an average of 10 pounds! Aside from the weight loss, their body fat percentage have significantly decreased to 8%. During the trial, their blood pressures were also monitored and they were lower throughout the duration of the study. Based on these results, forskolin is considered safe to use in losing body fat.

6 Surprising Facts About Omega 3


Humans can make most kinds of fats they need from raw materials or other fats. But, that is not the case for omega-3 fatty acids, also known as n-3 fats and omega-3 fats. These are very essential fats – the human body cannot make them from scratch, but must obtain them from food. Foods very high in Omega-3 include nuts (particularly walnuts), fish, vegetable oils, leaf vegetables, flax seeds and flax seed oil.

What really makes omega-3 fatty acids special? They are a vital part of the cell membranes all throughout the body. Omega 3 fatty acids influence the cell receptors’ function in these membranes, and provide the foundation for producing hormones that regulate blood clotting, inflammation, as well as contraction and relaxation of artery walls.

Omega-3 also binds to cell receptors that control genetic function. Because of these effects, they have been shown to help curb stroke and heart disease, may help control eczema, lupus, and rheumatoid arthritis. Also, omega 3 fats may play protective roles in different conditions such as cancer.

Omega 3 fats are necessary for the health; unfortunately, the human body cannot manufacture them. You can find them in fish like tuna, halibut and salmon, other sea foods including krill and krill and algae. Omega 3 fats are also known as polyunsaturated fatty acids or PUFAs. These play important roles in normal growth and development.

They have become famous because they may lower the risk of heart disease. It is recommended by the American Heart Association or AHA to eat fish particularly, fatty fish like herring, salmon, mackerel, albacore tuna, and lake trout at least twice a week.

A recent study shows that omega 3 fats are highly concentrated in the brain and it appears to be significant for cognitive and behavioural function. Actually, infants who lack omega 3 fats from their moms during pregnancy are at risk for developing nerve and vision problems. Symptoms of such deficiency include poor memory, heart problems, poor circulation, fatigue and dry skin.

It is very important for everyone to have the right ratio of omega 3 and omega 6, which is another important fatty acid in the diet. Omega 3 fats help minimize inflammation, and most omega 6 fats be likely to promote inflammation.

The usual American diet contains approximately 14 to 25 times more omega 6 than omega 3, which lots of nutritionally-oriented physicians think to be way too high in the omega 6 fatty acids side. In fact, many studies suggest that higher omega 6 to omega 3 ratios seems to be connected with worsening inflammation over time. In addition, it leads to a higher risk of fatality among hemodialysis patients.

On the other hand, the Mediterranean diet has a healthier balance between omega 6 and omega 3 fats. Several researches have shown that people who practice this kind of diet are less expected to develop heart problems. The Mediterranean diet highlights foods that are rich in omega 3. This includes fresh vegetables and fruits, garlic, whole grains, olive oil and modest wine consumption.

There are 3 types of omega 3 fatty acids; these are DHA, EPA and ALA. DHA and EPA are rich in seafood like fatty fish and shellfish. ALA is found in some vegetable oils such as soy and canola.

Omega 3 fatty acids are also readily available as dietary supplements like fish oil supplements contain DHA and EPA. Flaxseed oil supplements contain ALA. There is moderate evidence that emerged about the benefits of seafood consumption.

Here are 6 things you should know about omega 3 today:

1. People who eat seafood at least once a week are less likely to die of heart disease

Numerous studies on diets rich in fish and shellfish provide proofs that individuals who consume at least once weekly are less expected to die of heart problem than those who seldom or never consume seafood. In 2010, the Dietary Guidelines for Americans was published, which includes new dietary recommendations. Adults must eat 8 or more ounces of a variety of sea food weekly because it offers a wide range of nutrients. This includes omega 3 fats.

Young kids need smaller amounts of these fats. There are different recommendations for pregnant and nursing women.

2. Seafood’s nutritional value is of particular importance during the fetal growth and development

Pregnant and lactating women should eat 8 to 12 ounces of seafood each week from different kinds of seafood that are low in methyl mercury. This is part of a nutritious eating pattern, while staying within their caloric needs. Pregnant and breastfeeding women must limit the amount of albacore or white tuna to not over 6 ounces weekly. They must avoid swordfish, king mackerel, shark and tilefish because they are very high in methyl mercury.

3. People should include seafood rich in DHA and EPA in a heart-healthy diet

Two groups of scientists evaluated the research on the effects of DHA and EPA supplements on heart disease risk. One group reviewed only studies in individuals with a history of heart disease. The other group analyzed studies involving people both with and without heart disease history. Neither review discovered strong evidence of a protective effect of the omega 3 supplements. Supplements with DHA and EPA have not been shown to shield against heart disease.

4. There is insufficient evidence to conclude that omega 3 effectively cure eye and brain diseases

According to recent studies, there is little evidence about the effectiveness of omega 3 fats for eye and brain conditions. DHA help improves eye and brain functions. Researchers are actively studying the potential benefits of DHA and other omega 3 fats in preventing or treating different eye and brain related conditions.

5. DHA and EPA may help relieve symptoms of rheumatoid arthritis

Omega 3s found in fish oil and seafood are believed in rheumatoid arthritis symptoms. Many studies reviewed participants reported that when they were taking fish oil they had shorter morning stiffness, lesser joint pain and swelling, and lesser need for anti-inflammatory medicines to manage their symptoms.

6. The idea that omega 3 supplements are beneficial is still vague

It is highly recommended that you talk with your health care provider before you consider omega 3 supplements. It is particularly important to discuss with you and your children’s doctor if you are an expecting or breastfeeding mom. You should also think about this if you are taking drugs that affects blood clotting, if you are sensitive to seafood.

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