The Benefits

Improves Weight Management

Regular cardiovascular exercise burns calories, leading to long-term weight loss. The more you do, the more weight you can potentially lose. With a well-structured diet, you can either be at a net loss (for weight loss), or you can cancel out extra caloric intake (weight maintenance). It’s totally up to you, but nevertheless, it helps combat weight loss at its core.

Strengthens Muscles

As your muscles get used to the increased work, they adapt and increase in overall strength. Over a period of time, regular activities (like walking, or climbing stairs) will seem easier and eventually effortless.

Lowers Blood Pressure

Having a physical outlet can reduce stress and reduce blood pressure.

Clears Skin

Cardio gets the blood pumping, which results in an increase in circulation. Better blood circulation can lead to clearer skin.

Enhances Neurologic Activity

One of the lesser-known (and most beneficial) areas is the brain! Cardio improves memory and overall cognitive abilities and helps decline that comes naturally with age.

Boosts Your Immune System

Researchers are finding a link between regular exercise and health (the not sick kind). Many believe there are many variables in play, but mostly that the circulation helps the entire body, including your white blood cell count.

Strengthens Lungs

Similar to your heart and other muscles, your lungs are being trained with cardiovascular exercise. This helps them work more efficiently, essentially enabling them to do more with less oxygen.

Regulates Blood Sugar

Better circulation and heart health is a great way to control blood sugar and manage cholesterol and blood fats.

Improves Sleep Routines

Your body falls into cycles, or “routines”. Exercising gives you more energy throughout the day, which eventually tires you out more at night. Once this becomes a regular activity, your body will be able to make more with its energy and get more out of its sleeping time.

Enhances Your Mood

Ever hear of runners high? It’s real and while the average person might not take exercise to that extreme, many studies to suggest a link between cardio and heightened moods.

The Best Types of Cardio

The truth is, there is no “best” type of cardio. There are many great forms, but what suits you depends on your limitations and goals (also what you tend to enjoy more).

Running/Jogging/Treadmill

This is Best For: Cardiovascular Endurance + Weight Loss

Personally, we think this is the best way to reduce stress mainly because running can be a great outlet when you have pent up aggression. We love everything about running except that it can be hard on your knees over time.

Brisk/Power Walking

This is Best For: Joint-Conscious Exorcise Cardiovascular Endurance

With less intensity than a run/jog, a brisk power walk can be a strong substitute.

Stairmaster/Incline Treadmill

This is Best For: Cardiovascular Endurance + Lower Body Strength Training

Cycling

This is Best For: Joint-Conscious Cardiovascular Endurance + Weight Loss

Whether you’re inside or out, cycling is a great way to get a workout in and it’s better on your knees than running.

Swimming

This is Best For: Cardiovascular Endurance + Upper Body Strength Training

In our opinion, swimming is one of the best overall workouts because you’re using your entire body. It’s more of an upper-body workout, whether you’re doing a freestyle, breaststroke, backstroke, butterfly, etc.

Elliptical

This is Best For: Joint-Conscious Exorcise Cardiovascular Endurance (Indoors)

It’s like running and cycling combined. If you enjoy running but want less stress on your knees, the elliptical is for you. You can also add resistance to activate your glutes and hamstrings.

The post What Form of Cardio is Right For You appeared first on Koshka.

Experts in the fields of nutrition and exercise physiology recommend that you start slow and keep your initial goals small. Many fitness and wellbeing professionals encourage fitness and nutrition newbies to reward themselves when they have lost those first 5 lbs. Rewards cannot take the form of food or drink, however. Buying that new workout top or sneakers underscores achievement and provides additional incentive to continue. It is also a great psychological approach. After all, when you are new to working out, losing five pounds is doable; saying you have to lose 50 lbs or more to achieve your goal is an invitation to be intimidated and quit.

Did you know? Sports and exercise-related injuries are the leading cause of fitness-routine abandonment. You can prevent or minimize muscle strains and sprains by performing stretches both before and after your workouts. Also it is very important to know your limitations. Using free weights? Start with the lightest possible and advance to heavier equipment only when your muscles are strong enough. You and your trainer will know when you are ready.

There really is strength in numbers and no one has to go it alone. This is not the time, however, to enlist the help of your best friend, the ex-model with the legs and metabolism that will not quit. (Yes, Kel, I am talking about you!) Instead, hire a certified personal trainer who will customize a workout plan and both consult and guide you throughout your journey. Another way to succeed is to join an exercise group of like-minded individuals who will provide the understanding and support you need to reach and maintain your goals.
Make a Grand Entrance at Your Reunion

Another great way to lose weight is for a future event such as a reunion or family wedding. Such occasions mandate that we look our best, and also offer temptations in the form of alcoholic drinks and fatty or sugary foods. It is important to prepare both mentally and physically as they present challenges to our resolve. For an optimal outcome do not think, “By August I will have lost 50 lbs!” Instead, “By August I will be looking and feeling my best to date. I can splurge a little bit at the reunion, but will have to get back on my regimen immediately thereafter.””

Okay now, we’re covered long term incentives. Be sure to remind yourself daily of your goals. Since our weight fluctuates throughout the day, we do not advocate jumping on the scale very often. Numbers are not as important as continuance and resolve. Try to banish activities that will cause you to feel guilty. You know to take a vitamin supplement daily and not to stock your fridge with unhealthy foods and snacks. Cull your wardrobe also, and remove clothes that are not flattering. If you have a thick waist, while you work to whittle it down, wear middle-skimming tunics instead. Ditto tight jeans. Store these items that make you feel bad away in a drawer or trunk. When you see that you have lost sufficient weight and have also toned our personal trouble spots then you can reunite and enjoy wearing them without shame.
Forgive Yourself and Get Right Back Up

Everyone plateaus. That is the easiest time to fall off the wagon and to lose hope. When the scale is not your friend, when your fat clothes are hard to zip up, look instead to your feeling of vitality, as well as the improved quality of your hair, nails, and skin tone. Step up your initiative by drinking more water and strive to focus on the positive. Treat yourself to a lean seafood dinner instead of chicken; mix a colorful salad with more than three healthy ingredients and include nuts and seeds as well as orange sections. Delight your taste buds: try mixing a new dressing with yogurt and fresh herbs. When you feel discouraged, pamper yourself in healthy ways and always keep your goals in sight.

Before we forget, be sure to work in some ‘cheat days’ where you can splurge a bit, or slack off a tad, but remember not to wallow in guilt. There is just no point in turning down a dinner invitation just because you are trying to become fit. If the food is not on your diet, drink a glass of water to fill you up and take small portions and just sample. Decline dessert and ask for black coffee or tea instead. Or did you dine out and eat everything on the menu? Then next day, just get back on your horse and ride over the finish line. Finish line? There is no finish line. Your journey is never over, however if you keep your routines and diet fresh and interesting you’ll never want to return to your old sedentary ways.

Okay now! Your efforts have finally paid off and you have reached your goal. You’re looking and feeling great. Not so fast, however! Maybe now is not the best time to throw out your wardrobe and buy a new one. You’ll stay focused longer if you treat your entire self, not just the cosmetic. All right, go and purchase that designer dress you’ve been longing for, but also consider buying that piece of commercial exercise equipment and staying the course. Many offer hundreds of exercise videos as well as live classes around the world so you’ll never have an excuse that you’re tired of the ‘same old, same old’!

We hope these tips have facilitated your resolve to remain as healthy as possible for as long as possible. After all, we need to take care of our bodies- it’s where we live!

The post Tips for Making Fitness a Lifelong Habit appeared first on Koshka.

There’s a lot of content around fitness with what appears to be thousands of lifestyle brands, each preaching something different. For starters, a healthy, fitness-oriented lifestyle already has a certain level of subjectivity because people’s goals can vary, as would their expectations.

If you’re confused on the subject, you’re not alone. With so much information out, it’s become increasingly difficult to understand the true fundamentals. So forget the silly trends and learn how to create a strong fitness plan for yourself.

Identify Your Goals

If you’re confused on the subject, you’re not alone. With so much information out, it’s become increasingly difficult to understand the true fundamentals. So forget the silly trends and learn how to create a strong fitness plan for yourself.

The most important rule is to stick to your goals! Pick something that’s achievable, rather than shooting for the stars, which will increase your chances of quitting.

Developing Your Plan

The most important rule is to stick to your goals! Pick something that’s achievable, rather than shooting for the stars, which will increase your chances of quitting.

Regardless of your specific goals, your plan should have a keen focus on these major categories:

• Workout Routine
• Diet and Nutrition
• Sleeping Habits

Workout Routine

Your workout routine should… you guessed it – reflect your personal goals. It’s usually best to start small to allow your body to get used to the changes and avoid injuries.

Diet and Nutrition

Your diet and nutrition is the most important aspect of your plan. This applies to anyone, whether your goal is to lose weight, increase muscle mass, improve in a sport, general health, or anything else. The expression “you are what you eat” is a little more accurate than many think. The truth is, we’re basically made up of what we consume and our bodies can only work with what we provide them.

When most people hear the word “diet” they automatically assume it’s geared towards weight loss, but the reality is that a diet is simply a controlled method for regulating bodily fuel. Having a nutrient-rich diet will supply a multitude of benefits, depending on which nutrients we’re talking about. For example, someone looking to be more active will want more complex carbohydrates, along with iron, potassium, and magnesium to ensure they’re getting sufficient nutrition throughout their body.

Sleeping Habits

Failing to have a strong sleeping routine can be a detriment to your overall success. The key is consistency! Lacking sleep can harm your workout results and cause you to negatively alter your dieting decisions. A common example of this is the overconsumption of caffeine. People try to compensate for their lack of energy due to insufficient sleep, which only furthers the initial challenge of getting enough sleep.

We all live different lives and if having a consistent sleeping routine is especially difficult, there are reliable sleep vitamins that can help.

Executing Your Plan

Putting everything together can be a real challenge because it becomes a lifestyle, rather than just a string of changes. It’s best to keep your goals in mind and plan everything ahead of time. It’s important to understand that everything should be coming together to work in harmony. A good night’s sleep and successful workout help get your mind and body on the right track, then a well-balanced diet helps the other two maximize results.

Following Through

Real results take time – and successfully executing your fitness plan is a marathon, not a sprint. It helps many to have motivational reminders to help them get through especially difficult periods, such as the holidays. Here are a couple of tricks!

Cheat meals: If your goal is to lose weight, you have to understand that you are a human and temptations are totally normal. Unless your goals are incredibly strict, such as an Olympic athlete, you can afford to indulge once in a while to maintain your sanity. This is where cheat meals come in. It might help to use fitness forms if you want some motivation or tips from other people.

Here’s how they work: You plan 1-2 meals per month ahead of time and eat whatever you want. It’s important to plan ahead to avoid temptations which simple make you lose your cheat meal for a moment of weakness and keep you on track. Having a meal to look forward to helps keep people motivated and ready to go, rather than seeing no end in sight. Even though the access in calories might not be ideal, it’s often preferable to having no outlet, which is a major reason why people quit in the first place. Be human and reward yourself for working hard!

Rest week: Sometimes your body gets worn down, especially if you’re highly active. It’s ideal for bodybuilders to plan a week off every 4 months or so to let their bodies fully recover. The gym can feel repetitive after some time, so time away is a great way to refill your motivation and get you pumped for your workouts.

Tracking Your Progress

Like we said before, living a fitness lifestyle is a marathon, it’s certainly not a sprint! One of the keys to success is tracking your progress to make sure you’re on pace. As we’ve said, the key is to break long-term goals into smaller, more attainable goals. For dieting, we recommend MyFitnessPal, which is an app with an extensive inventory of meals with all of their nutritional values. For strength training, we recommend writing down your goals and tracking each individual workout in a book. You can then basically have a spreadsheet of each workout. Say you want to increase your bench press – you can track your progress and use the data to help you strategically increase the weight.

Good luck with your goals! Stick to it and you’ll get it!

The post How To Create A Solid Fitness Plan appeared first on Koshka.

So for safe, honest tips, you can check out this guide to living a longer, healthier life!

Get Plenty of Exercise

Like general health, exercise is fairly subjective and can vary quite a bit. It can mean anything from taking a 20-minute stroll in the park, to running a marathon and everything in between. So what’s the right amount for you?

It depends on your goals. Hardcore fitness certainly isn’t for everyone and we don’t recommend spending time on doing things you absolutely hate. We feel it’s best to do as much as you are comfortable with. It usually helps to find something you enjoy doing, such as walking the dog or playing golf without a cart. Your body will thank you when you maintain a stronger physical shape as you age, not to mention the neurological benefits associated with regular cardiovascular activities.

Make Nutrition a Priority

Think of your body like a car and your brain as the passenger. The better the fuel you put in your car, the longer it will run and the better the oil you keep, the better your engine will work. It’s the same thing with your body because our anatomy comes down to chemistry.

Our bones, muscles, organs, etc. all rely on certain vitamins and nutrients (chemicals) to perform their individual duties. Lacking enough gas (electricity) in your car’s fuel tank is like lacking enough calories in your body. For example, if you lack enough potassium, magnesium and/or iron, your blood won’t be able to transport enough oxygen throughout your body and your organs will pay the price.

We’re not saying you should be a “health nut”, just to make sure you’re getting what your body needs from the food you consume. Though some things can be difficult to get enough of, especially for people with busy schedules, so we would recommend high-quality supplements only when you can’t get your nutrition from regular food!

Have Your Caloric Intake Reflect Your Lifestyle

There’s no universal amount of calories you should consume. Everyone is unique because our lifestyles and schedules are different. You recommended caloric intake, of course, varies depending on how active you are and how much “fuel” you need.

Make Time for Leisure

Leisure is probably the most underrated part of a healthy lifestyle. When it comes down to it, people are happier when they have time to do things they enjoy. Putting aside the physical benefits if your leisure activities are active, the mental aspect is huge. Engaging in hobbies allows people to destress and free up their minds, which has a great long-term impact of quality “downtime”.

Experience The Great Outdoors

Ok, this doesn’t mean you have to be one with the rainforest. Though it is advantageous to get some sunlight and spend some quality time outside, at least a few hours per week (season pending). The Vitamin D does a large part in releasing Serotonin throughout the body to create better moods. Looking for some hair restoration? More sunlight will lead to a healthy scalp and healthy glowing hair!

Manage Your Time Wisely

Your time is what you have every day. It’s important to make every minute count to get the very most of every day.

Stress is one of the biggest killers of happiness. Managing your priorities ahead of time is a great way to avoid any last-minute (stressful) occurrences.

Manage Your Time Wisely

Let’s make this simple: your body needs water. The same way your muscles and organs need nutrients to function, they need water as well. Hydration allows your bloodstream to also transport more oxygen and allow your body to do what it does best.

Looking for other benefits? Your mouth won’t be dry, so plaque won’t form for healthier teeth! Your kidneys will be able to filter toxins and cleanse your body, your body will stay cool and skin will be more clear.

Drink plenty of water!

Indulge in Moderation

We all have our vices, just make sure to use moderation. A little of an unhealthy thing is obviously much less harmful and helps to avoid further temptations

Going back to dieting, for example, this might mean cutting back on trans fats, sugars, sodium carbs, etc. That doesn’t mean take them away, it means to evaluate what your body needs and consider the possibility that less can be more for your long-term health. The same is to be said with enjoying an alcoholic beverage, a cigar, or anything else. Even an excess of exercise can be har,mful so just remember – moderation!

The post 8 Tips for Living a Longer, Healthier Life appeared first on Koshka.