Before Bob Marley died, he said to his son Ziggy “Money can’t buy life.”  He was right; all fortune on earth cannot buy health once it is too deteriorated. In fact, if gold and silver could buy health, there would not be so many diseases in the United States. Cardiovascular disease, diabetes and cancer, to name a few, are weapons that send thousands of people in the country of silence (death) every year.

Cardiovascular disease (CVD) – despite Progress of Science, cardiovascular disease remains the number one killer in the United States. Cardiovascular disease (High blood pressure, coronary heart disease, heart attack, stroke, etc.) is without a doubt the leading cause of death in developed countries. According to the American Heart Association in 2005, cardiovascular disease killed 864,480 people, representing 35.3 percent of all deaths of that year. The problem is that the majority of patients rely on medications only to treat their heart conditions. There is no miracle treatment against CVD; you need a healthy lifestyle: avoiding smoking (including second hand smoke), limit your cholesterol intake, avoid becoming overweight, avoid physical inactivity, and more.  Regular Exercise is the best tool to treat or prevent cardiovascular disease.

Diabetes - If CVD is raging in the developed countries, diabetes did not remain inactive in the world. There are an estimated 7 million people developing diabetes each year around the world. Complications from diabetes are responsible for almost one death every 10 seconds. The United States are not exempt from that disease. In fact, with a total of 23.6 million diabetics in 2007 (7.8% of the population), the United States are ranked third among the five countries with the greatest number of people with diabetes.

Cancer - you do not need a PHD to understand that the effects of cancer are alarming. When it comes to this disease, even optimists wonder if there is hope. Trillions of dollars are spent each year; the disease continues its destructive course. According to a collective expertise of French National Institute for Health and Medical Research (Inserm) published on October 2008, since the beginning of 1980, there is an increase in certain cancers: Lung cancer, mesothelioma, hematological malignancies, brain tumors and cancers of the breast, ovary, testis, prostate and thyroid.

With such an increase in diseases, it becomes more important that you take your health in consideration. Although some illnesses are quasi-unpreventable, there are certain primary prevention measures you can take to protect yourself from those scourges. In fact, some of these risk factors for these diseases, including cardiovascular disease, cancer and diabetes may be decreased or prevented. For more information on disease prevention, visit healthatlarge.com, or click on the link in the resource box below.



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A cardiovascular exercise program is needed when you are planning to compete in a marathon, sporting event or even if you just want to get yourself in better condition than your current fitness level for personal and health reasons.

When developing a cardiovascular exercise program, you first need to test your current cardiovascular fitness levels, and then you need to devise a plan to slowly increase the intensity and duration of your cardio workouts to increase your fitness performance.

To create your our cardiovascular exercise program, first you will need to test your current level of cardiovascular fitness, there are a few exercise tests that you can perform to calculate this with. It helps if you have a treadmill to use, most gyms will have a treadmill.

If you don’t have a treadmill, go to a track found around football or soccer fields, many schools will have a 1/4 mile track to run around on the weekend. Time how long it takes you to run one mile, take a notebook so you can record your times and progress during your cardiovascular exercise program.

The purpose for keeping track of your times in a cardiovascular exercise program notebook is because as you become more fit you will get faster, and you will be able to run longer distances with less effort.

As you keep track of your workouts you will be able to run a mile in less time and take less rest meaning you are increasing results and performance. You will look back in your notebook and visually see your progress from when you started, it feels good to see.

Now that you know where you stand when it comes to your personal cardiovascular fitness level, you have something to work with. Fitness and performance are based on mathematics and science. This means that mathematically it is possible for anyone to improve his or her cardiovascular exercise fitness wheather you are a beginner or an advanced professional athlete.

You will always increase your results as you lower the amount of rest you get or you increase the amount of reps, weight lifted or distance you ran in a specific amount of time, or you do both, you will always keep progressing. But if you ignore your notebook and progress reports you will have trouble ever improving and you will stop improving in your cardiovascular exercise program.

You should plan to workout at least 3 times a week for 45 minutes to one hour for 4-6 weeks to see good results in your cardiovascular exercise program. Test your current level of fitness and keep track of your progress in a notebook.

Over time reduce the amount of rest you need and increase the amount of work you do in a specific time to increase your results. Mathematically you will always be able to increase you fitness, so go for it.



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nt to get ripped and improve your physical appearance? If so, you need to learn how to improve your cardiovascular fitness. You can do so with fitness treadmills.

Home treadmills are very affordable these days, so there is really no excuse for not engaging in cardiovascular exercises. First, let’s explore the benefits of improving cardiovascular health.

When you engage in any kind of cardio activity, you raise your heart rate. The more intense the exercise, the faster your heart will beat, and the more fat you will burn. Ideally, you must get your heart rate to at least 60% of your maximum heart rate for your exercise to be effective. Therefore, a leisurely walk in the park doesn’t count as cardio exercise. You must remember to work out intensely.

Some people believe that they burn more fat by exercising at moderate intensity. This assumption is incorrect. The body does use up a higher proportion of fat for energy when you exercise moderately. But when you exercise intensely, the total amount of fat that you burn will always be more than moderate exercise.

Based on this understanding, always get a treadmill that allow you to get an intense workout. If you are on a tight budget, you can always start with a manual treadmill. A manual treadmill cost less than $200. Although you are providing all the energy, it still helps you achieve your goals – which is to break a sweat and burn fat!

Many modern treadmills are designed for the homeowners who live in small apartments. Space is always a concern because some treadmills can be rather bulky. Fortunately, most home treadmills come with folding functions. You can fold up the machines to save space when you are not running.

If you have some spare cash, you may wish to invest in a higher end treadmill. Higher end home treadmills cost about $1,000. At this price, you will be able to get a high quality machine. The treadmill should come with MP3 support and built-in speakers. These are additional features though. It’s good to have them, but they are not a must.

Before buying the treadmill, make sure you access the motor and the performance of the running belt. High end treadmills should come with motors that provide at least 2.0 continuous horse power. That should provide a top speed of 10mph and an adjustable incline from 0% to 10%. The maximum user weight should be around 300 pounds.

The best way to assess a treadmill is to make a trip to your local fitness equipment store. Don’t just buy based on what you see on the brochure. Some machines look good on paper, but they are not reliable. They break down after a few months.

When trying out the treadmill, you must feel comfortable using the machine. Does it make too much noise? Is the treadmill shaking too much when you are pounding on it? If you don’t feel comfortable using it, the specs don’t matter. Just don’t invest in it. Go try out other fitness treadmills.

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Cardiovascular Training

What is cardiovascular training? Cardiovascular training is anything that gets your heart pumping at an elevated speed. This includes: walking, jogging, bike riding, swimming, playing sports, dancing, roller skating, really anything that gets that heart pumping. The more muscles groups you are using, the harder the heart is working. Cardiovascular training is used to burn calories and to improve ones overall conditioning.

Why should I train my cardiovascular system?

Walking , jogging, biking, dancing, swimming& they all seem to take so much effort! Why should I make myself do these types of exercises and activities? While cardiovascular training may seem like a chore, you will be more than willing to engage in cardiovascular training after reading the following benefits to cardiovascular training!

Weight Loss

Probably the most cherished side effect of cardiovascular training is losing those unwanted pounds! Since your bodys decision to store fat is based on the equation of Energy In vs. Energy Out, the more Energy Out that you have the less energy you will have to store on your waist, hips and thighs.

Conditioning

When was the last time you got winded walking up a flight of stairs? Not the greatest feeling was it? When you are wheezing and clutching your side ache you know without a shadow of a doubt that you are out of shape!

When you train your cardiovascular system you will begin to find that you dont lose your breath as easily under strenuous activity. Your heart becomes conditioned to pump faster on demand without sending you into a wheezing fit. Your heart is the most important muscle in your body and if you want to enjoy the new body you are about to create, then wouldnt you want to have a healthy heart along with it?

Disease Prevention

Heart attack, stroke, hypertension, and diabetes are just a few of the diseases that you would be defending yourself against with cardiovascular training. By losing excess weight and conditioning your body, you arm your body against these and many other ailments.

Resistance Training

What is Resistance Training? Resistance training is anything that gives resistance against your muscles. The most traditional resistance training is dumbbells or barbells, but it can take on many other forms as well. Cable machines and pulley systems give great resistance, as do elastic bands. Using your own body weight is another way to give your muscles resistance.

Today you have many options when it comes to resistance training- but they all have one thing in common& it will change your life!

Why should I lift weights?

Weight lifting& isnt a macho guy thing anymore! The last time I checked my most successful clients havent been registered for any upcoming body building shows. But I dont want to look muscular and bulky. I cannot tell you how many times I hear this comment from women when I encourage them to lift weights. The critical thing here is that in order to be fit and toned you NEED TO lift weights or do some type of STRENGTH TRAINING. Resistance training can literally change your entire body, let alone your self confidence and self esteem, but most importantly, resistance training could possibly be the best thing that you will ever do to keep your body looking and feeling 10 years younger.

Metabolism

Resistance Training is the one thing that we do that elevates our metabolism for hours after a workout. Cardiovascular workouts are effective and necessary, but, after an hour of running, your metabolism is only elevated for less than an hour before going back to normal. On the other hand, resistance training will literally raise your metabolism permanently. This happens because weight lifting is actually a process of breaking down muscle tissue and re-building it back stronger, firmer and with more tone.

This process takes time and energy AKA calories. Once you have added muscle tone to a given area on your body it now takes even more energy to maintain this muscle.

So here is the run down on why resistance training is such a metabolism booster:

When you weight train you break down muscle fibers, which takes energy to rebuild. When these muscle fibers have been rebuilt they are tighter, firmer, more toned and now take more energy to maintain.

Hence: a higher metabolism all day long. Simple, yet so effective!

1 lb muscle burns about 50 calories a day

1 lb of fat burns about 4 calories a day

You need regular challenging exercise in order to achieve and maintain results. It’s as simple as that.



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Looking for a way that you can give your overall fitness and health a boost? Well, if you aren’t already doing cardio, it’s time to start. If you’re not into working out alone there are great programs out there that can give you a great start. However, you need to get involved in a cardio program on a regular basis that you can stick to. Many people don’t realize how important cardio exercise actually is for your health. I teach my Boot Camp Ontario clients that cardiovascular exercise is important for many reasons, like improving the fitness of your heart, lowering your risk of heart problems. Want to make the most of your cardio exercising? Here are some great cardiovascular workout tips that can help.

Tip #1 – Keep Relaxed and Practice the Proper Form

First of all, to get the most out of your cardiovascular workout and to make sure you don’t injure yourself, it’s important that you keep your body relaxed and practice the proper form as well when exercising. Ensure that your body is relaxed and loose when you are exercising. If you don’t you will end up wasting your energy and you won’t get the speed that you need. The proper form is actually very important. Ensure that you are keeping your spine straight no matter what exercise you are doing. If you are running or speed walking, keep the arms bent for the best results. Relaxation and proper form can make a big difference in your cardio workout.

Tip #2 – Jazz it Up with Great Tunes

Sometimes it’s not so easy to keep going with your cardio workout. It’s easy to get tired and want to quite before you should be finished. One great tip to use is to jazz up your cardio workout routine with some great tunes. The right music can help you to keep going and will increase your energy. Working out with great music can really improve your workout and it will make it more fun for you as well.

Tip #3 – Give it a Bit More Speed

Give it a bit more speed. This is another great tip that can help you to have a more powerful cardio workout. A quick burst of speed can help you to burn off more calories. However, this is not the only way to use this tip to improve your cardio workout. If you are used to working out at a certain speed, try increasing the speed just a bit each day. Go for a pace that is just a bit more uncomfortable for you. You’ll burn calories faster and you will avoid stagnating in a certain cardio routine.

Tip #4 – Try Mixing Up the Routine

Mixing up the routine is another great tip that will give you a better cardio workout. While you want to stick with cardio exercises you enjoy, doing the same thing all the time isn’t a great idea. You need to mix it up a bit. This will keep you interested and it will also work out various parts of your body. You’ll get better overall workouts when you mix up the routine a bit.

With these great cardio exercise tips, you can really rev up the success of your cardiovascular exercise routine. After all, this type of exercise is so important to your health. Whether you do cardio 5-6 times a week or you do it just 2-3 times each week, these tips can be very helpful to you. Remember, cardio is something that is a must. It’s essential to any workout plan. If you need to get jump started, check out a group exercise class like the one we host at Boot Camp Ontario. Whatever you need to get motivated and get moving – just do it. Your body will reward you be staying strong, healthy and improving your long-term quality of life. What greater reward could you ask for?



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Over 451,000 Americans die of heart disease each year, accounting for over a quarter of all deaths. Many Americans, particularly men over 45 or women over 55, or with a family history of heart disease, are at risk. If you might be among them, or want to decrease your risk later in life, you need to act now.

Fortunately, there are many known ways of reducing your chances of cardiovascular disease. The most important thing to lower your risk is avoiding smoking, and if you are currently a smoker, to quit smoking. Even only occasionally smoking cigarettes drastically increases your risk of heart disease. Smoking damages the heart and blood vessels, and smokers are more prone to narrowing of the arteries, a common cause in heart attacks. Nicotine also increases your blood pressure, another risk factor. The risk of smoking increases with age, especially over age 35. Fortunately, though, your health starts to improve at the moment you quit – within one year, the risk of cardiovascular disease will drop significantly. No matter how long you have smoked, there is a great health benefit in stopping today.

Body weight is also a large component in the risk of cardiovascular disease. Too much fat, especially in the area of your waist, increases risk of heart disease as well as many other ailments including stroke, high blood pressure, gallstones, and diabetes. If your BMI, or body mass index, is greater than 25.0, you are considered overweight, and BMI of 30.0 or more indicates obesity. You can calculate your BMI through many online calculators, such as this one: http://www.nhlbisupport.com/bmi/ Lowering weight, even if you can’t reach your ideal weight, will decrease stress on your heart and increases the average lifespan as well. Along with losing weight, increasing your intake of fruits and vegetables is also something that correlates with lower risk of heart disease.

Health screenings are important in order to prevent cardiovascular disease in order to pinpoint problems early. One common problem that contributes to heart disease risk is high blood pressure. Blood pressure is the amount of force with which the blood is being propelled through the blood vessels. High blood pressure can damage the body over time, including the heart and the blood vessels themselves as well as other organs (like the kidneys). A doctor can help you with monitoring blood pressure, as well as other factors – such as cholesterol and triglyceride levels – that may impact blood pressure. For example, getting a lipid profile (http://www.emedicinehealth.com/script/main/art.asp?articlekey=4170) would give a far fuller picture of your risk of cardiovascular disease than just knowing your cholesterol level. It’s important to act as quickly as possible in order to prevent cardiovascular disease.

Heart disease prevention can start with even very simple changes to your daily habits and can potentially add years to your life. No matter what your age or health level, you can take action to lower your risk.   Get your Free Report at http://www.ICanBeatTheOdds.com so that you don’t become a statistic.



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The cardiovascular exercises consist of extreme strenuous routines, which are aimed to get your heart pumping hard to burn calories and bust out stress from your system. Some common cardiovascular exercises are aerobics, hard running, elliptical machine exercises, walking briskly, and stair stepping and cycling among others. If you are worried about your knees, you could choose the treadmill and/or the elliptical machine, which is not as harsh on the joints, but just as effective.

For best effect, the cardiovascular exercises need to be performed in the morning before your breakfast. Because of the strenuous nature of the exercise, there would a flood of endorphins into your blood, which would mean you would stay happy and positively energized throughout the day. What better way to fight anxiety than this?

The cardios as these exercises are otherwise known increase your metabolic rate and burn a huge number of calories while side by side releases stress from your system. With stress out, there is little or no scope for anxiety attacks. Gradually you will find that the symptoms of anxiety have abated and after a while completely disappear. This is an exceptional antidote for the time when you feel an anxiety attack building up within you. A couple of days with cardiovascular exercises, and your anxiety attack will be long forgotten.

Remember, never to do cardios after food or before bedtime. These exercises are meant to wake your system up and eliminate fatigue from the body. Therefore, these are best done in the morning on an empty stomach as mentioned earlier.

When you consider that stress is the root-cause of most of the modern day diseases including anxiety and depression, exercise is the universal antidote. The Holy Bible said that in order to live a long and good life, man (to be read as human beings) would need to have the sweat from his brow drop on his feet. In other words, the Good Book says that human beings need to stay active not only mentally, but also physically. Modern medical science advocates the same thing.

We do not have much to do physically today thanks to the advancement in technology. However, we are forewarned that without exercise our bodies would fall into a condition of irreparable damage.

Use exercises to fight dissolve stress and control anxiety and depression. The day you allow exercise in your life, anxiety would take your leave.



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The cardiovascular diseases are those diseases which are caused by disorders of heart and blood vessels. Coronary heart disease, cerebrovascular disease, hypertension, artery disease, rheumatic heart disease, congenital heart disease and failure of heart came under the category of cardiovascular diseases.

Most of the western countries face the high and increasing rate of cardiovascular diseases. More people are killed by this disease every year as compare to cancer. A survey concludes that diseases of the heart alone caused 30% of all deaths, with other diseases of the cardiovascular system causing substantial further death and disability. Every 2 out of 3 cardiac deaths occur without any diagnosis of cardiovascular disease.

After a survey it was conclude that this is the prime cause of death and disability in the United States and most European countries. A large histological study (PDAY) showed vascular injury accumulates from adolescence and makes primary prevention efforts necessary from childhood. An estimated concludes that17.5 million people died from cardiovascular disease in 2005 and this is about the 30 % of all global deaths. 7.6 million out of these were died due to heart attacks and 5.7 million were due to stroke.

Around 80% of these deaths occurred in developing or under developed countries as they have low and middle income. If not step is taken against it then according to an estimate, by 2015, 20 million people will die from cardiovascular disease every year and most of them will be from heart attacks and strokes.

Causes- The cause of cardiovascular disease is a blockage that prevents blood to go to the heart or to the brain. The most important and main cause of cardiovascular disease is build up of fatty deposits in the inner wall of blood vessels. In this particular condition, blood vessels become narrower and less broad and heart doesn’t receive the blood. In that case it results to failure of heart.

Reasons- The major reasons of having cardiovascular disease are tobacco, unhealthy diet and physical inactivity. An early form of fatty deposits, which is known as fatty streaks can also be found in children. Some children may be younger than 10 years. These deposits get slowly worse as the person gets older.

Helpful tips- If you are obese or overweight then it increase the risk of heart attacks and strokes. To maintain an ideal body weight, you should take regular physical activity and eat a healthy diet.



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Cardio is defined an exercise that incorporates movement of the arms and legs over a set period of time with an intent of raising the heart beat rate to about 50-65% of its maximum level. Cardio at times is referred to as aerobics since it increases oxygen levels in the body for the metabolic functions of energy production. Examples of this exercise include: jogging, cycling, rope skipping and aerobics.

The cardio formula

A successful cardio session is defined as a continuous exercise which lasts 30-45 minutes. One should ensure continuity is observed . This is what sets cardio apart from other exercises say weight lifting.

The cardio activity intensity may be regulated by observing the amount of sweat and ease of speech during the workout. This two should be moderate.

Research has proven that for the best results, an average of 30 minutes of moderate intensity for 3 days a week is required.

Benefits of Cardio

+Improved cardiovascular system. Continued aerobic exercises increases the efficiency of the lungs in that it is able to handle more oxygen with minimum effort. Also the heart will be able to pump more blood with minimal heart beats thus boosting the supply to the muscles. All these point to increased endurance and efficiency.



Strengthens the heart



Reduces risk of heart diseases such as heart attack, Ischemic cardiomyopathy, inflammatory heart disease.



Reduces insulin based diseases such as high blood pressure and diabetes .



Improves blood sugar control



The heart and lungs become stronger



Increased stamina, *** drive and endurance. .



Increase red blood cells in the body, facilitating transport of oxygen.



Improves circulation and reducing blood pressure.



Improves bone density hence lowering the risk of osteoporosis. .



Tones muscles all across the body.



Improves muscles tissue recovery after high intensity exercise.



Helps prevent osteoporosis by increasing bone density



Improves fitness



Reduces stress. Aerobics releases endorphins. These are your body’s natural painkillers. Endorphins reduce stress, depression and anxiety.



The sleep patterns is improved.



Cardiovascular training is based on duration and intensity. When you are choosing the type of cardio, keep your goals in mind. Whatever cardiovascular activities that you take follow these simple guidelines:



Does this aerobic exercise offer a sustained repetitive movement of the large muscle groups such as your legs and arms?



Does the exercise allow you to be continually active for 30 to 45 minutes?



Can you be able to maintain an intensity of 60-80% of your maximum heart rate?



Can you take this activity 3-5 days a week in order to obtain worthwhile benefits?



If one’s goal is to improve cardiovascular fitness, then perform moderate intensity work where you can breathe easily.

If your intention is fat loss but you are in bad shape, take on low intensity, long duration exercise like walking or jogging.

Safety during cardio

To safely perform an aerobic exercise, it is important to work within these 3 stages.

The warm-up stage

This is mainly a stretching and breathing exercise. This may between last 5-10 minutes.

The objective is to increase the body temperature and loosen the joints to avert any undue straining.

There will be a slight rise of heart rate is a benefit of the warm-up stage. This gets the heart muscles ready for the next step. The heart rate should lie between 50-60% of your target heart rate at this stage.

Work out stage.

This should last from 15-45 minutes and should be performed at 50 – 70% of your max heart rate.

Cool down stage

This lasts from 5-10 minutes. This stage is used to bring the physiological system to a rest state at a gradual pace. This pace allows the heart to reduce blood flow and decrease in oxygenation hence allowing it to rest. Slow walking is encouraged.



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Cardiovascular Disease is becoming a growing issue in our fast paced society, and no one is exempt from being at risk. It is classified as any disease that affects the blood vessels and the heart. It is brought on by numerous factors such as high blood pressure, high bad cholesterol, obesity, stress, and lack of exercise.

It is very important that you find out how to prevent cardiovascular disease now, no matter what age group you belong to. The cases of this disease have been dropping somewhat, but even so it remains one of the leadings causes of death. As a matter of fact, over 1 million people died of complications brought on by the disease in 1999 alone. In order to stop cardiovascular disease now, it is important that you understand what exactly puts you at risk of this horrible affliction.

First on the list is cigarette smoking. Everyone knows of the risk that smoking poses to your lungs, but often the fact that it can cause cardiovascular disease is overlooked. The good news is that if you quit smoking now, you will have decreased your chance of getting cardiovascular disease by 40 percent within the first 5 years. With all the other healthy benefits of quitting smoking, you should really consider giving it up.

High blood pressure is another common cause. Basically, the lower your blood pressure within the reasonable limits, the better chance you have to prevent cardiovascular disease. If you have high blood pressure, make sure you monitor it, checking it often. Also, see your doctor regularly.

Another big risk is blood cholesterol levels. There has been clear evidence that there is a link between high cholesterol and cardiovascular disease. Research has shown that there are two kinds of cholesterol: good cholesterol or LDL, and bad cholesterol or HDL. In order to keep your bad cholesterol low, always exercise and eat heart friendly foods. These foods will always have a heart image on their packaging.

One thing is for certain; you cannot prevent cardiovascular disease if you do not exercise. Lack of exercise is one of the more common reasons why people develop cardiovascular diseases. In fact, it is regarded as one of the 4 major causes of cardiovascular disease. Make sure you begin by exercising a little bit each day and gradually working your way up; you do not have to overdo it when you first start out.

Besides the 4 major causes of cardiovascular disease, other causes include: obesity and diabetes. Those who are obese will often not get exercise and will have high blood pressure and cholesterol.

Make sure you follow the aforementioned advice and see your primary care physician if you think you may be at risk. Your doctor has many methods by which he or she can help you to prevent cardiovascular disease that may end up saving your life someday. With so many people dying from the complications that it brings on, it is important that you take the proper measures to stop cardiovascular disease now before it can have a chance to ruin your health.



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