Although aerobic exercise can include bicycling, swimming, jogging, and aerobic classes, walking may be one of the best activities. That’s because you can do it anywhere, and you need little equipment outside of a good pair of shoes.
Numerous studies have found that walking offers tremendous cardiac benefits. It helps people improve their fitness levels and endurance capacity, and it burns calories to aid in weight loss. Walking can lower your blood pressure, improve your cholesterol levels and your body’s ability to handle glucose or sugar, and reduce your risk of diabetes.
Aim to do 30 minutes of moderate-intensity exercise at least five days a week, or 20 minutes of vigorous activity three times a week. Moderate-intensity exercise is seen as the equivalent of a brisk walk, as if you have someplace to go, while vigorous exercise is even faster walking. If you’re starting an exercise program, just avoid doing vigorous activity until you’ve been exercising for a few months. The same goes for people with existing heart problems: Unless you have your doctor’s or nurses okay, stick with moderate-intensity regimes.
If 30 minutes sounds too daunting at first, you can get the same benefits by doing three 10-minute bouts each day. For instance, maybe you walk your dog for 10 minutes in the morning, take a 10-minute stroll at lunch, and walk for another 10 minutes after dinner.
Strength training will not replace aerobic exercise but compliments and boosts muscular strength and endurance; helps your body handle blood sugars; reduces blood pressure; and increases lean body mass, which can help prevent weight gain. Because you’re losing lean body mass, which burns more calories than fat, you gain weight. However, when you do strength training, you maintain lean body mass and prevent weight gain.
Do strength training for your entire body twice a week, completing one set of eight to 12 repetitions for each muscle group. As you progress, increase to two or three sets. If you’re not sure where to start, work with a certified personal trainer for one or two sessions, or buy an instructional DVD or book. If the Gym is a local council run gym they are certified to help you make decisions, even better apply to join a Healthy Lifetsyle Team monitored event.
Pair your strength training and aerobic activities with a heart-friendly diet and you’ll be well on your way to building a stronger, healthier heart.
Always consult your Doctor or Heart Failure Nurse if you are doing strength training and if you have been sedentary for awhile, check with your Doctor or Heart Failure Nurse before starting any exercise regime.
Whether you’re looking to lose weight or maintain your current size, it all comes down to calories. Calories in must equal calories out to keep your weight steady;
and to lose a few pounds, you must burn more calories than you eat. Sounds simple enough, right? Unfortunately, healthy eating often falls apart at portion control. Without watching how much you eat at meals — and how much you snack in between — you run the risk of overeating. The following tips can help you eat less and keep your calorie intake in check.
- Measure Portions to Prevent Overeating
- Count Every Snack
- Limit Nibbling on Food While You Cook
- Put It on a Plate – Put all your food on a plate, make sure the plate size is the same all the time. Don’t eat out of bags etc
- Choose Filling Foods – Lean proteins like fish and chicken as well as wholegrains are very good
- Don’t Put Extra Food on the Table – Make sure you use the put it on a plate method
- Cut Your Meal in Half – Dining out prodcues huge portions – take a doggie bag home with you
- Slow Down and Enjoy – Concentrate on healthy eating by taking small bites, chewing thoroughly, and enjoying your food
- Don’t Forget to Drink Water
- Listen to Your Body – Don’t use food as a way of managing issues or opening a bag of crisps because you are watching TV or popcorn when watching a DVD
- Cue Your Taste Buds: The Meal Is Over – Many of us don’t feel a meal is complete without dessert. Try retraining your taste buds. Healthy eating means knowing when to stop.
- Do Your Homework – Do you know what a portion looks like – click here
- Don’t give up – stay focussed and your body and attitude will train themselves
Oolong Tea and your Heart
It is so different to circumnavigate around the oodles of quackery and sales pitching going on so what I am going to try and do here is achieve a balanced approach on Oolong Tea and it’s benefits to the heart and circulatory system. As within any complimentary addition to your diet there are ups and downs. Anyway here goes for a balanced view.
In China, tea has historically been used as a medicine. Many studies have been carried out up to the present day about the effects of tea. It has been known for some time that tea helps to control obesity and this is common knowledge in China. A Chinese classical pharmaceutical book called the Bencao Shiyi (The Compendium of Materia Medica) states, “Drinking tea for a long time will make one live long to stay in good shape without becoming too fat and too heavy.”
In modern medical science, obesity does not simply mean being overweight. Obesity is defined as an “excess accumulation of fat in the human body,” indicating that “the amount of fat within the body has increased beyond its normal range.” As shown in the chart, the normal range of fat against weight is 15-20% for a man and 20-25% for a woman. A man will be diagnosed as being obese if he has a fat-to-weight ratio of 25% or more, and for a woman, if she has a ratio of 30% or more.
Why does obesity occur? Among other food items taken into your body through meals every day, sugar and fat are synthesized into triglyceride in the liver and the small intestine, which are then carried in the bloodstream into various other tissues in the body. More triglyceride than any other kind of fat is contained in the human body and it is used as a source of energy for life support and physical activities. Excess amounts of triglyceride will be deposited within fat cells. This is the mechanism of fat metabolism in which an excess accumulation of triglyceride in the body causes obesity.
Polyphenol in oolong tea is effective in controlling obesity. It activates the enzyme that is responsible for dissolving triglyceride.
Oolong tea is good for the heart in several ways according to an American study carried out in 2007 which found out that it reduces blood concentrations of triglycerides in rats by a whopping 80% compared to rats on normal diet.
A 2004 Japanese study conducted by Osaka City University found that oolong tea increases plasma adiponectin levels. Low levels of plasma adiponectin are associated with obesity, type 2 diabetes mellitus and coronary artery disease (CAD). The study concluded that oolong tea may have beneficial effects on the progression of atherosclerosis in patients with CAD.
If you have a look at the accessible medical studies of repute they suggest Oolong tea does promote weight loss by increasing metabolism, burning fat and blocking dietary fat absorption. Please note the word promote not the word solution.
Ok for the side effects
Oolong Tea is a healthy beverage. But like any other tea, it does have some side effects.
The best way to avoid oolong tea side effects is to buy from a vendor who knows their teas inside out and also sells high grade tea. Their teas are more likely to have come from a high quality tea garden in the mountains, rather than from some low grade, contaminated sources. Avoid the shiny diet oolong tea sellers who are more interested in selling you the hype than demonstrating an in-depth understanding of their teas.
Tea can interfere and interact with certain medications. As a safety precaution, avoid drinking tea for at least 2 hours after taking medications. If you are on prescribed drugs please discuss drinking Oolong Tea with your Doctor or Specialist Nurse before you buy.