This Aerobic Exercise Program Could Change Your Life!

Article by Gene Millen

This Aerobic Exercise Program Could Change Your Life! – Computers

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It was about 100 years ago that I was first introduced to my first aerobic exercise program.

Coach Miller would “suggest” that we jog around the track for a while, suddenly break into a sprint for about 40 yards, and then slow down to a walk as our lungs cried out “Please don’t do that again.” In the beginning we looked upon this activity as an extreme form of punishment but we later learned that these alternating intensity workouts dramatically improved our energy and performance. Of the three key exercise variables…how often you exercise, how hard you work and how long you last, intensity has the most powerful effect.Your body responds to short bursts of intensity by releasing a cascade of fat-mobilizing hormones and anti-aging growth hormones that supercharge your metabolism and burn extra calories for 24 hours or longer.Here’s a good example of the powerful effect of exercise intensity on heart health. A new study by British researchers tracked 1,975 healthy men over ten years.

The men who exercised the hardest had a 47% percent lower risk of death from all causes and a whopping 62% lower risk of death from heart disease, compared with those who reported very little or no intense exercise. The best part however is that the benefits of this aerobic exercise program were achieved with as little as nine minutes per day of vigorous activity.

I’m Gene Millen. Fifteen years ago a heart surgeon, sawed open my chest and stitched in bypasses to six of my favorite heart arteries. It wasn’t as much fun as you might think…and started me on a journey to helping others avoid my mistakes.

My experience in aerobic exercise programs includes working with hundreds of people in the Vital Life Center, a health and wellness club for the “over 50 crowd. I thought I knew all the right aerobic exercise programs, but after trying Dr. Sears’ new PACE

Diabetes and Types of Exercises

Article by Nick Mutt

Diabetes and Types of Exercises – Health – Diseases and Conditions

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Exercise is an important treatment in normalizing blood glucose level in type 2 diabetes as well as in type 1 diabetes. It is also important to know the type of exercise diabetics should undertake that involve minimizing the risks and at the same time deriving maximum benefits to normalize the blood sugar and giving good health. There are mainly three types of exercises

Aerobic Activity Including Aerobic Exercise

Article by Franchis Adam

Aerobic Activity Including Aerobic Exercise – Health – Fitness

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Are you like me and really haven’t given aerobic activity a second thought? Does the sound of working out just not give you a great feeling? Relax, you’re not alone, though it doesn’t need to be that way.

I have been involved in different exercise classes and have purchased videos and tapes. I have joined different health clubs and other organized activities through community education, but I have never stuck with one program. I know that aerobic activity is needed to maintain my health, but listening to aerobics experts and reading various information it all seemed over whelming to me.

During my last physical my doctor told me that due to the heart disease in my family it is very important that I get involved with aerobic activity several times each week. I explained my past experiences with trying to be involved in various aerobic activity, and how I found it difficult to stick with a program. He told me that aerobic activity does not have to be organized, nor does it have to be doing the same thing each time. Aerobics is simply working the large muscle groups at a regular pace strenuous enough to cause your breathing to increase.

This can be achieved through walking at a brisk pace, biking, swimming, rowing or any other aerobic activity that you find enjoyable. He feels that it is more beneficial to vary the aerobic activity through out the week because this allows you to strengthen various muscles and it keeps you from getting bored. He said not to worry about taking your pulse and trying to figure out the different formulas that aerobic activity experts are coming up with, the important thing is to go out and get your heart beat going and improve your lung capacity.

On my way home from the clinic I reflected on what the doctor had told me. It made sense to me to just continue the walks that I was already taking, but to push myself to go a bit faster. I did this for two weeks and found that I was going farther on my walks in the same half hour period of time. After the two weeks of increasing the pace I began to wear one pound wrist weights. The added weight slowed me down a bit, but I could feel my lungs and heart were working harder. By making just a couple of minor adjustments to my evening walks I was involved in aerobic activity.

I know that many people simply do not have the time to walk. I mentioned this to one of my co-workers. She said that she had just read an article that said if you did not have 30 minutes to devote to aerobic activity at one time, you get the same benefits by increasing your breathing rate for three 10 minute intervals throughout the day. It is easy to fit this in by simply walking though the large office building I work in and taking the flights of stairs.

I mapped out a route that involves 4 flights of stairs broken up into two flights at a time. Between flights I briskly walk the corridor from one stairwell to the other. On days that I know I have a tight schedule I walk this route prior to starting my work day, I walk it again before going on lunch break and again before leaving the office for the day. This way I get my 30 minutes of aerobic activity completed before I get home.

I found that getting the aerobic activity I need for my health really isn’t that difficult after all. The biggest key is to simply get started. Once you do that you can adjust to your schedule and time restraints, but at least you can get in the right amount of aerobic activity.

About the Author

Read more on pilates workouts. Check out for yoga and hatha yoga tips.

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Aerobic Vs. Anaerobic Exercise: Which Category Does Swimming Fall Into?

Article by Allen Reed

Aerobic Vs. Anaerobic Exercise: Which Category Does Swimming Fall Into? – Sports – Swimming

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While you may know that swimming provides a great cardio and strength-training workout, you might not be sure if the sport is an aerobic or anaerobic exercise. In fact, those two terms might not even mean that much to you. But without knowing what kind of exercise you’re getting, it’s hard to achieve the results you’re after. Read on to learn a little bit about both kinds of exercises and see how swimming can fit into your aerobic or anaerobic routine.

Aerobic: With OxygenWhen you swim at a slower, steady pace – one at which your body has ample time to recover from with oxygen from your lungs – you are performing an aerobic exercise. The word Aerobic comes from the Greek for “requiring air” and basically means that your muscles are steadily supplied with oxygen throughout the entirety of the exercise. Long distance swims and even shorter swims at a slower pace would be considered aerobic exercises.

Anaerobic: Without OxygenWhile the word Anaerobic literally means “living without air”, it doesn’t mean that these types of exercises have to be performed while holding your breath. In fact, most exercises that induce labored breathing tend to be anaerobic in nature. The term actually refers to the fact that there is no oxygen present for your muscles to burn off – this usually occurs in high-intensity training – and must rely on the breakdown of carbohydrates to keep going. Swimming sprints would qualify as an anaerobic exercise.

So, as you can see, swimming is so versatile that it can act as both an anaerobic and aerobic exercise. And there are ways that you can work on both the aerobic and anaerobic aspects of the sport.

For a steady, oxygen rich aerobic swim workout, try doing your regular laps with the assistance of fins or hand paddles to help you cut through the water without raising your effort level to an anaerobic high. The Finis Zoomers Gold Swim Fins are a great choice for all swimmers. Their short blade helps to promote a faster and shorter kick, all the while speeding up your lap time with less effort. To help your upper body glide through the water at higher speeds, slip on the Aqua Sphere Vortex V8 Hand Paddles. They maximize the angle and surface area of your palm to help increase the distance between strokes.

To push your workout up to a heart-racing anaerobic level, the Finis Snorkel Cardio Cap is a great training device. Everything about it screams anaerobic exercise. It literally lets in less air to your training snorkel to help maximize lung capacity and efficiency, The Cardio Cap can be used during sprint sessions or while swimming long distance sets.

No matter if you’re looking for a steady, fat-burning aerobic workout or a heart-pumping, full body anaerobic exercise, swimming can truly be the answer to all your cardio training needs.

About the Author

Finis Snorkel Cardio Cap is designed to prompt position of cap which is on the top of opening of the snorkel,it also enhance the lung capacity during swimming.

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Allen Reed

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Anaerobic exercise refers to exercise without oxygen using the muscle mass in the body, such as running, sprinting, jumping and heavy weightlifting. Understand the difference between aerobic and anaerobic exercise with helpful tips from a certified personal trainer in this free video on physical fitness. Expert: Amy McCauley Bio: Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in Pilates, combat cardio, core conditioning and overall strength training. Filmmaker: Reel Media LLC
Video Rating: 5 / 5

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Home Physical Exercises to Lose Weight Quickly

Article by Ksiong Chen

Home Physical Exercises to Lose Weight Quickly – Health

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Workout is an important part from a weight loss regimen. But busy schedules, complete thing . to understand which exercises will help us lose the most weight quickly.

Broadly, there are two kinds of exercises: aerobic and weight training (or anaerobic), every one contributes differently to weight loss. Exercising aerobically burns fat calories if you are involved in the exercise itself. Conversely, strength training primarily plays a role in weight-loss by helping improve the speed of your resting metabolic rate (RMR), the amount of calories your body burns while you’re while resting. Your RMR actually increases (i.e., burns more calories) greater muscular your system happens because it requires a lot more energy to keep muscles laptop or computer does to maintain fat.

Important note: remember that muscle weighs a lot more than fat, so some lifting weights exercises will make you healthier and more attractive whilst not necessarily adding to weight-loss. But, muscles really are a “good” form of weight and you should try and build more muscle so that you can help to keep excess fat from exploding.

Listed here are 5 strategies for exercises – both aerobic and resistance training – you’re able to do in your own home to lose weight naturally quickly.

Squats: Your buttocks and quads are the largest muscles inside you. Daily before the mirror, put the feet at shoulder width while facing forward and squat down-and-up 10-20 times for 2 or 3 sets. This can build your leg and buttock muscles. While you increase strength, try holding 2 or 5 pound dumbbells in your hands as you exercise. Make sure you heat up first, and stop you may notice any sharp pain in your knees.

Pushups: Pushups can be a way of strength training: throughout a pushup your arms must support up to 70% of the body weight. Do Several teams of 20 pushups to construct arm strength and raise your RMR.

Lunges: Lunges are an outstanding whole-body aerobic workout you can do right at home. Do 4 or 5 teams of 20 lunges, or if required. Hint: living in the apartment or remain in a second-story bedroom, be considerate of the neighbors by going outside or practicing these in a first story room.

Fast walking: While walking is within itself an excellent exercising aerobically, fast walking is best of all for losing weight. Ensure you really stretch first and warm up with regular walking. When you start your faster walking pace, attempt to maintain all the speed as you can so long as you can. When you get tired, try doing intervals of fast walking accompanied by short periods of slower walking.

Stepping: Stepping is an excellent supply of your heart beating also to lose weight. You should use your stairs in your own home, nevertheless for best results I would recommend buying specialized stackable step mats and stack them up to a minimum of 15 inches (38 cm). Do 2 to 3 teams of 20 steps each to start out. While you might not exactly feel like the stepping is assisting, it’s! This exercise doesn’t only assist you to lose weight and can also help shape your buttocks and legs.

An essential take into account an approach to lose weight quickly in your own home would be to execute a combination of exercises that build muscles (lifting weights) while losing fat (cardio). Start a regimen on most or most of these exercises 2-3 days/week and observe the unhealthy fat burn off.

About the Author

You may find more information at six pack abs workout and Exercises to reduce belly fat.

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Ksiong Chen

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Reduce Cellulite By Using Simple Exercise Techniques

Article by Daniel da Silva

Reduce Cellulite By Using Simple Exercise Techniques – Health – Skin Care

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One of the most important things in losing cellulite fat, is to exercise. Not only will exercises help you with cellulite reduction, but they’ll also help you burn carbs and fats which will help in weight loss as well. Exercise is the lowest budget way to get rid of the unwanted cellulite. As you might know by now, cellulite creams and treatments can be expensive, and you can never be confident if the cream or treatment you’re using really works as well as they claim. If you can just find the time to exercise on a regular basis, which will help you to get good blood circulation, and strengthen much of that fat into muscle, you will begin to start noticing results rather rapidly.

Here is a list of various types of exercise routines that you can do to see the best results possible.

Cardiovascular and anaerobic exercises.Strengthening and toning.Swimming, jogging, and aerobic activity.Stair climbing, biking, and walking.

Cardiovascular Exercises

Cardiovascular exercises improve your heart rate, and the way you breathe. When using this exercising technique, you will reduce a lot of those undesirable fats and calories that are causing you to have excessive weight gain. When exercising regularly, your body will naturally boost its own metabolism.

Anaerobic Exercises

This type of exercising will help to control your weight, which also helps in reducing cellulite problems on your body. Your skin will begin to become more flexible, and fatty tissues will be transformed into lean tissues. Parts of your body will no longer appear saggy which will help repress the appearance of cellulite in problem areas.

Here are a couple more exercises that you can perform to get rid of cellulite:

1) Inner Thigh Exercise. This technique is done by lying on your left side, with your ankles and hips together with the shoulder. Bend your right knee into a ninety degree angle, and then lift up your left leg to the ceiling. After that, bring your left leg back down again. Reverse and do the same to the other leg.

2) Knees and Elbows Exercise. Bring your leg towards your back with your other toe on the ground. Lift your leg to the ceiling and slowly bring it down. Then do your other leg the same way (switching from right to left). Lift your knee and expand your heel up and back to the ceiling, and then do the same to your next leg, changing sides.

About the Author

For more techniques and strategies using cellulite exercises, visit our web site. We also provide honest cellulite cream reviews, to tell which products actually work, and which ones are just a waste of money.

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How A Water Aerobic Routine Can Help You

Article by Jaks Lloyd

How A Water Aerobic Routine Can Help You – Health – Fitness

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If you have never heard of a water aerobic routine or aquatic exercise, you should know a few things. To begin with, there are a great many benefits that you can gain from a routine such as this. Also, aquatic exercise is superior to other aerobic exercises in that it is low impact. This means that your joints and bones do not take the amount of stress from aquatic exercise that it takes from other kinds of aerobic workouts.

Benefits of Water Aerobic Routines:

* They are low impact, which makes them an ideal exercise for people who suffer with arthritis, those who are undergoing physical therapy, or people who have other types of medical conditions.

* Water offers a natural resistance, so when you move in the water while exercising you have to push against it. This builds and strengthens muscle and burns fat.

* An aerobic exercise routine lasting only 30 minutes can burn up to 300 calories.

* You only have to be in water that is around chest deep, so you are able to perform these exercises even if you are a non-swimmer.

* Water aerobic exercises are thought to relieve stress as well as helping to keep you in shape.

How to Get Started with a Water Aerobic Routine:

To get started with a water aerobic routine, you only need access to a pool. It’s a good idea to speak with your doctor to ensure that you are healthy enough to begin a new exercise routine, and get his or her okay to do so. Then, you want to start out slowly with your new routine. This will help you gauge the effects of the exercise on your body and help you understand what amount of exercise to do and how long to stay in the water. Plan very easy workouts to begin with, and keep them at a half an hour to start. Here are some great examples of water aerobic routines that you can begin with.

Water Aerobic Routines:

Water Walking – This is a great exercise to begin with in your water aerobic routine. In around chest deep water, you will walk as you would normally walk on land. You want to try and walk in the water like you would walk briskly on land. Move your arms at your sides while you walk, and you can burn around 250 calories in just a half an hour. This is much more than you would burn just by walking on land.

Leg Flutters – You can perform this by holding on to the side of the pool in deeper water, so that you are able to move your legs without touching the bottom of the pool. Hanging on to the edge, point your toes at the bottom of the pool and move your legs back and forth so that your feet are passing each other going in different directions. You can keep the kicks small, and do this for about 15 minutes. You are also working your arms by hanging on to the side of the pool while you are exercising.

There are many different exercises and workouts that you can add to your beginning water aerobics routine. The benefits are great and you can stay in shape and have fun as well.

About the Author

Jaks Lloyd is an authority website builder and designer. For more information please visit http://www.hotexercise.com

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Grow Taller Exercise- Increase Your Heights Naturally

Article by Masanto

Grow Taller Exercise- Increase Your Heights Naturally – Health

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Grow taller exercise will assist one to reach the echelon that he or she has desired all through the life. These exercises are experimented and researched and then worked out to be employed by thousands to accomplish growth. No doubt, one’s genes play an important role in deciding the expected height of an individual, but rigorous stretching plan can certainly make huge difference to the body structure. Athletes and sportsmen have been utilizing different stretching exercising for being victorious for years. People can also utilize anaerobic exercises such as cycling and swimming that helps in more secretion of human growth hormone into body that improves the chances of gaining height.Grow taller exercise list :* Cobra: Just lie on floor face downward with palms under shoulder. Now, start arching spine up moving with chin. Curve as far back as you can, the repetition of this grow taller exercise should be for five to thirty seconds.* Cat Stretch: Get hands, knees with arms locked and breathe in as you bend spine downward and then bring the head up. Breathe out as you bring spine up in a curved position whilst bringing head down. The repetition of exercise should last three to eight seconds.* Touch Toes: Raise hands high above the head, bend over and try to touch toes without bending legs. You can bend legs a little in starting, but to have maximum benefit, you have to keep the legs straight.* Wall stretch: Stand up next to a wall, try to take you hands up as higher as possible whilst getting on tip toes. Remember, you have to keep the spine against wall. Each exercising session should last for four to six seconds.Grow taller exercise will definitely help you to get the height you have always been dreaming of.Before utilizing any one exercise, you have to learn the correct way to do it. Only then, you can take maximum benefit of your workout.

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To learn more about grow taller exercise, please visit: >> http://www.GrowTallerOnline.com <<

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Masanto

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Why Steady State Cardio Is A Thing Of The Past

Article by Ben Wain

Why Steady State Cardio Is A Thing Of The Past – Health – Fitness

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There are a number of well documented training and exercising methods all maintaining to get the coveted effects. Some have more effect than others; some have little effect at all (although with a healthy diet, you should normally see some gains). One of the well documented methods for blasting away fat that as a matter of fact works is High Intensity Interval Training, known as HIIT, and this activity is excellent in pulling off results. Sports scientists have been getting excited over HIIT for a long time, it is becoming ever so more common within amateur and professional athletes, and should be built in any fat loss or muscle definition workout regime. Standard steady state cardio still has some benefits; however, nothing quite gets rid of body fat and increases overall levels of fitness in the shortest time possible quite like HIIT. Would you rather spend forty-five minutes calmly jogging or cycling along at a slow and steady speed in the morning, after your heavy lifting, or on your days off? On the other hand, would you refer to get it finished under twenty minutes, feel desperately short of breath, be sweating furiously and really feel as if you have worked out at your maximum level?

Intense physical activity burns fat far greater during and following the activity than low intensity exercise, this is fact. The so called fat burning zone, which is the level of intensity when your body burns the most fat during exercise, is not the rate of intensity at when your body burns the majority of calories. After performing HIIT, your body will continue to burn calories and fat even when idol, this because your metabolism has now moved into overdrive.

HIIT generally includes combining periods of slow paced cardio with intervals of faster and more intense cardio. Not only does this increase the total amount of calories burned, it also allows you brief recovery so you can conduct the intense intervals at your maximum effort. Research shows this has a massive effect on fat and calorie burning during and following performing cardio activity.

When performing HIIT, you also see a gain in aerobic and anaerobic performance. What this generally means is your fitness will increase over long and short distances, making HIIT an excellent option for both sprinters and marathon runners training for stamina and endurance. Studies have also shown that improvements may occur in conducting heavy lifting, as participants have been able to carry out greater repetitions on the heavy compound exercises such as squats and deadlifts, whilst recovery time between sets seemed to have decreased at the same time.

To totally appreciate the concept behind this, you have to take into account how your body uses energy. If enough oxygen is available, your body will use aerobatic energy roads. When this supply of oxygen diminishes, it starts to use the anaerobic paths. To reach the anaerobic zone, some seriously intense training needs to be performed. HIIT therefore means you stay in the anaerobic zone helping boost your resting metabolic level by increasing what scientists call excess-post oxygen consumption (EPOC), it is thought EPOC may result in increased V02 max. EPOC is basically your body working harder to repair after intense physical activity, which needs greater energy and hence increased calories burned. A greater V02 max means greater calories and oxygen can be handled by your body hence increasing ability over a given time frame.

When you have a depletion of oxygen (represented by the EPOC), your body will have burned off all your blood sugar, which means your body starts burning fat as an energy source. Using fat as energy is appealing in the time frame post training. The substantial amount of energy is burned throughout actual exercise when performing aerobic activity, whereas short intervals of anaerobic exercise (HIIT) substantial levels of energy are burned during and for numerous hours after.

You can plan a HIIT regime pretty much any way you choose, it could be circuit training, performing burpees, cycling or running, anything that will help get your heart rate pumping. The important thing is to make sure you can achieve the activity for as fast and intense as you can for twenty to sixty seconds. You can then recover for anything from twenty seconds to as much as four minutes. You might be wondering that four minutes is a long time to get your breath, however after numerous circuits of flat out sprinting in between you soon start to grasp how hard HIIT can be. To begin HIIT for the first time, you should warm up for a good five minutes before sprinting at your maximum effort for say thirty seconds, before slowing down over the next thirty seconds so you can achieve the same sprint at the same maximum effort for another thirty seconds straight away after. If you cannot, then you should either decrease your max effort interval or lengthen your steady state interval. Remember it is the max effort you put into the activity, rather than the time it takes. It is not necessary to accomplish 100% on every high intensity interval; you can choose to build up to your highest level if you decide to. Once you hit it, you can pyramid back down. Similar to weight-training, just ensure you mix up the intensity. Completing pyramids might support to avoid over-training and injury, however; maximum fat burning and metabolic rate will be caused by maximum intensity.

About the Author

Visit MyTrainingSupplements.co.uk, a UK sports nutrition comparison and supplement store to read more quality articles, tips and advice on diet, nutrition and training. Sign up or follow for regular news and offers. Remember, you have to dedicate to achieve.

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Make It Your Business To Exercise

Article by Michael D. Hume, M.S.

Make It Your Business To Exercise – Health – Fitness

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Successful Entrepreneurs Have Strong Health Habits

by Michael D. Hume, M.S.

The most successful entrepreneurs are characterized by good health and vitality. They don’t let the daily grind of running a business (or driving a leadership mission) keep them from taking care of themselves… they know their business and mission depend on their own energy level and fitness, and they make it a priority to stay healthy.

In contrast, entrepreneurs who struggle in business often first struggle with their health. I’ve known too many business owners and leaders who let their vitality slide, acting as though they viewed themselves as a “brain on a stick,” important only for their thinking and decision making. They use any number of excuses to justify their poor health habits (“I’m too busy to eat anything but convenience foods” or “I don’t have the energy or time to work out”). And over time, that precious cognitive ability they prize above all else just shuts down… because your brain’s health depends on your body’s health.

If you are stuck in a low-energy, low-vitality rut, start with the five key daily health habits I call “The NEWSS” – Nutrition, Exercise, Water, Sleep, and Supplements. Eat real food, not junk, and take at least one good daily multi-nutrient supplement. Get at least two liters of water every day, and at least eight hours of sleep every night. And get your butt to the gym.

Yes, you have to exercise, and all that running-around you do at work doesn’t count (at least, not enough). Make sure you get at least three good workouts a week, and one each on six days a week is best. Give your body one day a week to rest and recover, but in the meantime, get three good cardio workouts (getting your heart-rate up to the age-appropriate aerobic level and keeping it there for 15-20 minutes) alternating with three good strength-training (weight lifting) workouts every week. It will take extra effort and energy from you at the beginning, but after a few days you’ll see that you have more energy at the end of the day than you used to have.

A few years ago, the many benefits of regular exercise were listed in the “Surgeon General’s Report on Physical Activity and Health.” You know you need to work out, but you might not realize all the things exercise does for you. Here are just a few: exercises lowers the rate of joint degeneration in people with osteoarthritis (are you hearing your joints “creak” more than they used to?), it lowers your resting heart rate, and it reduces the circulation of triglycerides (bad stuff) in your blood. Exercise helps boost your creativity (that’s not helpful in your business, is it?), helps you resist upper respiratory tract infections, and helps preserve your lean body tissue. When you exercise, you build a higher anaerobic threshold, which means you can work out longer at a higher level before building up a significant amount of lactic acid (which makes you sore). And you know this is true: when you exercise regularly, you recover more easily from other kinds of physical exertion.

There are dozens of other good reasons you can think of for applying your considerable entrepreneurial initiative to a personal exercise regimen. Do it for those reasons, and for all the reasons you can’t think of. Your family, your business, and your brain will thank you.

About the Author

Michael Hume is a speaker, writer, and consultant specializing in helping people enjoy health, wealth, and inspiring lives. Those who want to make money “one less thing to worry about” can learn more at http://tinyurl.com/myownbiznow – anyone wanting more vitality can browse http://shop.enivausa.com/239824 – visit Michael’s web site at http://michaelhume.net

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