My Heart Revolution

You’re playing soccer. It’s the second period and you’ve been running hard for the last 15 minutes. You’re working up a good sweat, you’re breathing hard, and your heart is pounding. That’s aerobic exercise.

When you breathe, your lungs take oxygen from the air and put it into your blood. Your heart pumps this oxygen-rich blood through your blood vessels to your muscles. Your muscles use the oxygen to burn sugar (in the form of glycogen) and fat to give you energy. To keep you running for the whole soccer game, your muscles demand more and more oxygen-rich blood. That makes your heart beat faster and faster to keep up.

Aerobic exercise involves continual rhythmic movement of your large muscles, especially your leg and buttocks muscles. Aerobic exercise is lower intensity exercise that you do for longer periods of time. For example, running a long distance at an average pace is an aerobic activity. But sprinting a short distance is not because of its high intensity. And swimming is an aerobic activity. But golf and baseball, with their more frequent breaks, are not.

With regular aerobic exercise, your heart muscle and the muscles that move air in and out of your lungs will grow stronger. As that happens, they’ll meet your voluntary muscles’ demands for oxygen without as much effort. And, over time, all your muscles will begin to use oxygen more efficiently. That means you’ll burn more sugar and fat, be more aerobically fit, and play soccer—or any sport you choose—longer without getting tired or out of breath.

There are many kinds of aerobic exercise. Some, like riding a stationary bike, are done only for the aerobic benefit. Others, like basketball, are played for fun and competition and the aerobic benefit is a welcome result. One last thing: After hard aerobic exercise, it’s a good idea to walk around for a few minutes to get your breathing back to normal and slow your heartbeat down. If time allows, it’s also a good idea to stretch your major muscle groups again. Stretching after you exercise will stop your muscles from cramping and getting sore.

Here are a few good aerobic activities:…
Bicycling.
Basketball.
Cross-country skiing.
Hiking.
In-line, ice, and roller skating.
Running and jogging.
Jumping rope.
Ice hockey.
Soccer.
Rugby.
Lacrosse.
Swimming.
Stair climbing.

Frank Hawkins is a co-founder of Boy’s Guide Books. Together with his partners, he writes and publishes “how to” information for children and teens. Frank and the BGB team, consisting of doctors, teachers, fitness experts, nutritionists, athletes, and parents, are dedicated to helping young men and women grow up healthy and wise. http://boysguidebooks.com.

Article Source:http://www.articlesbase.com/health-articles/aerobic-exercise-makes-you-sweat-growing-up-smart-fitness-fact-3-1650042.html

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The INSANITY workout program by Shaun T is based on the concept of Max Interval Training, where he inverts the traditional concept of brief periods of high intensity exercise with long moments of low intensity such that you kill yourself for extended periods of time with only slight breaks. This results in your body working anaerobically for these longer durations as you exceed your VO2max capabilities. The consequence? Extreme results as your body is forced far out of its comfort zone and asked to perform at a level that is the equivalent of red lining a car. Does this sound right for everybody? Of course not, which is why INSANITY is marketed only for advanced athletes. But how do you know if you’re an ‘advanced athlete’? The INSANITY Fitness test is the answer.

First off, however, a quick word to the wise: do not embark on such an extreme workout regimen without consulting your doctor, especially if you are in any doubt of your physical capabilities. Some people get excited at the prospect of a total body transformation and throw out all caution, going from zero to extreme without any intermediary phase. Those are the people who hurt themselves or burn out, and it is essential to get advice from a qualified doctor to prevent or seriously lessen the chances of that happening.

So the INSANITY Fit Test. It’s deceptively simple. Eight different exercises, each performed for a minute. How hard can it be? Given Shaun T’s directions, as difficult as you make it. There is no prescribed number of reps for each exercise, but rather you are told to push yourself as hard as you can during that one minute. Whether you manage six reps or thirty, Shaun T’s advice is the same: take note, and prepare to exceed your number by the time you take the fit test again. How often is the test taken? It falls on Day 1, Day 15, Day 36, Day 50 and Day 63. If you follow Shaun T’s exercise programs to the letter, than you should notice extreme changes between each test.

There are eight exercises in the test. What are they? They’re vicious, that’s what, given how Shaun mixes and combines different moves to make them as tough as possible. Take for example the Push-Up Jacks. If this exercise were a kid at school it would be the tough outsider that nobody talked to during recess. You get into a push up position, and each time you straighten your arms, you kick your legs out wide into a jumping jack stance, only to bring them back and do another push-up. Or the Low Plank Oblique. Also very unpopular with the kids. Get into a plank position, resting your weight on your forearms, back straight, core tight, and then hold it for a minute. But… you don’t just hold it. You also bring each knee up as high as you can on the outside, doing as many of those as you can during your one infernal minute.

And of course let’s not forget the worst exercise of them all: Suicide Jumps. Why are they so named? Because they earn that moniker through and through. Start once more from a push up position. Then, as quickly as you can, hop your feet up between your hands, and then explode up into a jump, reaching as high into the sky as you can. Drop back down into a crouch, kick your legs back out straight into a push up position, and repeat until you pass out. Or finish your minute, whichever comes first.

The beauty of Shaun T’s INSANITY workout is that he doesn’t set artificial goals that ignore your personal strengths and weaknesses. Rather, he gets you to set your own benchmarks right from day 1, and then urges you to exceed them, to challenge your own previous level of athleticism, no matter how high or low. So how hard is the Insanity Fit Test? It’s as hard as you make it.

Phillip Tucker is a native of Brazil and a fitness enthusiast who’s excited to write INSANITY workout reviews for Shaun T Insanity.Article Source:http://www.articlesbase.com/health-articles/just-how-brutal-is-the-insanity-fitness-test-1373485.html

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Contrary to what many people may think, it is possible to add a good few more inches to a person’s height even if she or he is no longer a teenager. Moreover, there are techniques following which on can grow taller naturally, without using any medication or undergoing any surgery. For example, it is now known that stretching exercises are good for increasing height.

Sure Shot Way to Grow Taller

Before we get into the techniques to grow taller naturally, you must first of all try and understand the body’s growth process. Doing some reasonably strenuous physical exercise results in our body secreting growth hormones, which are responsible for the growth of our cartilages and bones. The more the intensity of the workout the more is the amount of growth hormones released. Another important thing to remember here is that whatever may be the exercise you perform, make it a point to rest adequately. Remember, it is only when you are asleep that the distribution of growth hormones takes place inside your body. Let us now take a look at 2 of the most effective exercises which can help you grow taller naturally.

1.    Hanging from a bar is perhaps the simplest exercise that you can do in order to grow taller naturally. This exercise will improve your posture by strengthening the muscles around your spinal cord. Hanging upside down for a few minutes every day is also known to be very beneficial for those wanting to grow taller.

2.    Burst sprinting is the other key exercise to grow taller naturally. This kind of high intensity exercise is known to release a larger number of growth hormones in the body. Moreover, sprinting also helps in the muscles and bones of the legs gaining strength. Legs will get both longer and stronger over a period of time with burst sprinting.

If you are someone who wants to find more tips to grow taller naturally, then visiting online sources on the topic is the best way to find them. Check out Growingtaller4idiots, where you can find several useful tips for adding those extra inches to your frame.

Article Source:http://www.articlesbase.com/health-articles/grow-taller-naturally-2-simple-and-effective-exercises-for-standing-tall-1322592.html

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