Do I Need to Do Aerobic (Cardio) Exercise?

If you want to reduce your fatty curves and if you want your heart to strengthen and lungs to breathe more, then, you need to do cardio or aerobic exercises.

What It Is?

An aerobic exercise is any rhythmic activity which involves use of major muscle groups to help maintain your fitness. You can also call it the cardiovascularC exercise or the cardio respiratory exercise or even simply cardio. Some of the commonly performed aerobic exercises are walking, running, jogging, cycling, rowing, climbing on stairs, swimming, etc.

The Benefit Meter of Doing Cardio!

·         Repeated exercise causes increased demand for oxygen-rich blood  which can only be met with increased workload on your heart thereby making it stronger. 

·         Reduces blood pressure while resting.

·         Lowers the total cholesterol in your body.

·         Regular cardio exercise can increase your lungs capacity and make your breathing more efficient, as your ability to hold your breath longer increase. (new point)

·         Increased blood supply improves muscle power, endurance, and stamina.

Who Can Do?

Be it age 18–64, obese or lean weight or any gender is no bar to do aerobic exercises, but you must follow aerobic instructor advise before an aerobic workout. Being a woman, this is the best you can do for your body to stay fit and healthy.

Being a woman, this is the best you can do for your body to stay fit and healthy. Adults aged 18–64,

How Much to Do - FITT Principles?

With Cardio, always remember Frequency, Intensity, Time, Type.

·         Frequency: Start with 3 days a week with at most 2 days off between two subsequent sessions. Gradually increase to 5 days a week.

·         Intensity: For general health and weight loss benefits, moderate intensity is recommended, i.e., neither very easy, nor very intense.

·         Time: Aim for around 20 mins per session. Slowly and gradually, take this up to 60 mins at a stretch in one session, as per your built up endurance level.

·         Type: Any activity that can meet the above three requirements of frequency, intensity and time can be your pick for cardio.

  Determine How Effective Is Your Workout?

  

Moderately intense physical activities such as cycling and fast walking raise your heart beat rate & make you sweat. You can know this & assess your activity by a simple Talk Test. During moderate workouts, you will be able to talk but not sing. If exercising vigorously, u will be too breathless to talk. Did you know that 75 mins of vigorous physical activity (such as jogging, running, riding a cycle up road and aerobics) is same as 150 mins of moderately intense physical activity.

How to Go about It?

·         Consult your doctor before taking up an exercise regime

·         Choose a physical activity  of your choice. It can be cycling, swimming, jogging or even walking.

·         Remember to always warm up for 5 to 10 mins before you start an exercise session

·         Start slowly, listen to your body and then pick the pace to match your comfort level

·         Relax your muscles and cool down a bit for 5-10 mins after you finish the activity

·         Doing the same exercises everyday and getting bored? Try increasing the intensity, duration, or try some new exercises with help of your gym instructor 

Do you have a healthy heart to keep up with the pace of your activities of daily living?

Get a flat tummy without the pain of dieting

 It is not rare to see women cribbing about sacrificing their most favorite dishes for the sake of slimming     down. Even though the aspiration of getting a flat tummy is so intense, still the fact remains that your stomach never wants you to diet, let alone your taste buds. How good would it be for you to trim down your inches without experiencing the pain of  giving up your favourite food? Here are a few tips that you can follow and a few lifestyle changes that you can inculcate to carve your curves without forgoing food!

Eating Habits to Help Slimming Down

• Adequate protein and complex carb intake changes your plus size to smart size they help in slowing down the release of sugar into your blood by the food you eat. This in turn reduces your hunger pangs considerably and increases energy, whereby inhibiting the body’s tendency to accumulate excessive calories in the form of fat. It even adds to the fiber intake in the body, which is known to aid in digestion.

Food Sources:

Complex carbs: Green leafy vegetables, veggie salads, beans, brown rice, pasta, oats, – barley.
Protein: Meat, fish, eggs, chicken, nuts, beans, soya, soy products, dal and quinoa.

• Don’t say no to Fats. It is a misconception that cutting down completely on fats helps reduce your inches quickly. Actually, a regular fat intake helps create a texture in your mouth due to which you get a full feeling, and thus eat less. Also, it helps trigger some hormones that give your brain a message of having a full feeling.

Food Sources:

Low-fat dairy products, seeds, olive oil, sunflower oil, fish, nuts and Desi Ghee.

• Extra Tips to Habituate:

Eat small frequent meals, 8-10 servings a day, and drink plenty of water to – reduce your hunger pangs
Increase wholegrain foods in your diet such as brown rice, wheat, pasta, brown bread, etc.
Use small utensils for eating and have starters like salads or soups for early satiate.

What BMI (body mass index) do you get a flat stomach?