Exercising Properly

There are two main types of exercise that you can do -
aerobic and anaerobic. The first one, aerobic, means
with oxygen. Aerobic type exercise has an important
distinction, it burns fat as the main fuel.

Anaerobic on the other hand, burns sugar as the
main source of fuel. Despite common myths, exercise
doesn't have to be drastic in any way to provide
massive benefits. Even if you choose light exercise,
you will still burn fat.

Light exercise will clear out lactic acid, which is
a waste of the body, and stimulate your cells to
regenerate. To be sure that you are burning fat
rather than sugar, it's very important to make sure
that you are doing several things as you exercise.

The most important thing you can do as you exercise
is breathe deep. You should always breathe in deep
into your stomach through your nose, hold it for
a few seconds and then exhale hard through your
mouth.

Second, you should make sure that you exercise at
a comfortable level. You should exercise at a level
of 7 out of 10, and still be able to carry on a
normal conversation while you exercise. You should
do this for 45 minutes or so each day, then
you'll begin to notice just how much your energy
will explode.

Even if you don't think you have the time to
exercise, rest assured that there is always time.
If you have to, use the time that you would
normally spend sleeping. With exercising, you'll
actually need less sleep than before.

You can also use the time of your lunch break to
exercise as well. The increase in productivity
will have you more on the ball, and you can save
your time through the dramatic increase in your
overall productivity.

Cellularise, or rebounding, is one of the best
forms of aerobic exercise there is. If you have
access to a rebounder, you shouldn't hesitate to
use it. Use any break you have at work to engage
in some type of movement and deep breathing.

Any type of exercise you do will strongly benefit
your heart. It will make it a stronger and larger
organ. Deep breathing will help your lungs
become stronger and larger as well. There is
research now that links exercise to helping benefit
and almost prevent each and every type of disease
or ailment.

Movement of the joints will promote proper blood
flow and create energy, as sitting down all day
will rob your body of much needed energy. If you
sit down all day, it's very important that you
promote blood flow, circulation, energy, brain
flow, and the strength of your heart. With just
a little bit of your time devoted to exercise,
you'll find yourself healthier than you have ever
been in the past.

Eating And Exercise

Anytime you exercise, you do so in order to try and
maintain good health. You also know that you have to
eat as well, so your body will have the energy it
needs to exercise and maintain for the everyday tasks
of life. For making the best of your exercise, what
you eat before and after you workout is very important.

No matter if you are going to be doing a cardio
workout or a resistance workout, you should always
make it a point to eat a balanced mix of protein and
carbohydrates. What makes that determining percentage
of carbs and protein you consume is whether or not
you are doing cardio or resistance exercise and the
intensity level that you plan to work at.

The ideal time for you to eat your pre workout meal
is an hour before you start. If you plan to work
at a low intensity level, you should keep your pre
workout meal down to 200 calories or so. If you
plan to exercise at a high level of intensity, you
will probably need your meal to be between 4,000
and 5,000 calories.

Those of you who are doing a cardio session will
need to consume a mix of 2/3 carbs and 1/3 protein.
Doing so will give you longer sustained energy from
the extra carbs with enough protein to keep your
muscle from breaking down while you exercise.

For resistance exercise, you'll need to eat a mix
of 1/3 carbs and 2/3 protein, as this will help
you get plenty of energy from the carbs to perform
each set you do and the extra protein will help
keep muscle breakdown to a minimum while you
exercise.

Eating after you exercise is just as important as
your pre workout meal. Anytime you exercise,
whether its cardio or resistance, you deplete energy
in the form of glycogen. The brain and central
nervous system rely on glycogen as their main
source of fuel, so if you don't replace it after
you exercise, your body will begin to break down
muscle tissue into amino acids, and then convert
them into usable fuel for the brain and the
central nervous system.

Keep in mind that mostly during resistance
exercise, you'll break down muscle tissue by
creating micro tears. What this means, is that
after a workout, your muscles will instantly go
into repair mode. Protein is the key here for
muscle repair, as you don't want muscle breaking
down even further to create fuel instead of
lost glycogen.

Once you have finished a cardio session, you'll
need to consume mainly carbohydrates, preferably
those with high fiber. Rice, oatmeal, whole wheat
pasta, and northern fruits are excellent sources.
Also, try to consume 30 - 50 grams of there
types of carbs after you exercise. After your
cardio workout, it is fine to eat within 5 - 10
minutes.

Once you've finished a resistance workout, you
will need to consume a combination of carbs and
protein. Unlike cardio workouts, resistance
workouts will break down muscle tissue by creating
micro tears.

You'll need protein as this happens to build up
and repair these tears so that the muscle can
increase in size and strength. The carbs will
not only replace the lost muscle glycogen, but
will also help the protein get into muscle cells
so it can synthesize into structural protein, or
the muscle itself.

After your resistance exercise, you should wait
up to 30 minutes before you eat, so that you won't
take blood away from your muscles too fast. The
blood in your muscles will help the repair process
by removing the metabolic waste products.

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