Healthy Living

By now, we all understand that regular exercise is good for everybody. Its good the heart, it helps us maintain a desirable body weight, and has a positive effect on relieving stress. But, there are many exercise myths that have repeatedly been presented as fact, either by those who are trying to sell us something, or by those who mean well, but haven't gotten their facts straight. Here are five myths about physical fitness that some readers may find surprising.

Myth #1

You can reduce fat in specific areas of the body, by doing exercises that target those particular body areas.

On the face of it, that seems to make sense, but trying to burn fat in a precise spot where you want to lose it, simply doesn't work. The only way to burn fat is through exercise, expending more calories then you've ingested. And exercise burns fat gradually, and from all areas of the body simultaneously, not just around the muscles you're using. That doesn't mean that you shouldn't work the areas where you have extra fat though. Doing so will build muscle there, and that will give that area a more toned look, when the fat over the muscle is reduced.

Myth #2

You must exercise regularly, in order for the exertion to benefit you.

There's no doubt about it, getting truly physically fit requires many weeks of diligent effort. With that in mind, many people believe, that if they can't or don't have the willpower to exercise several times per week, any lesser effort is wasted. But, any amount of exercise is beneficial.

Even if you only take a walk occasionally, the effort can help lower your blood pressure, blood sugar, and cholesterol. It probably won't help you lose weight or build muscle, but it's certainly worthwhile, from an overall health point-of-view. And psychologically, sometimes when we start off exercising every now and then, we soon realize, that's it not as difficult as we thought, and making time for exercise on a regular basis, is not as difficult as we might have believed.

Myth #3

Strength training will make your body too muscular.

Some people use weight training to develop large muscles. Many others participate in order to increase their strength and tone their overall musculature, but are not interested in "bulking up." But if you follow a sensible strength-training regimen, there's no need to end up looking like a bodybuilder. On the contrary, without a positive genetic disposition for large muscle growth, any strength training results will be positive, but not excessive.

The "bodybuilders" pictured today spend many hours a week in the gym, performing many sets, with increasing weight resistance. A more mainstream strength training program consists of 10 - 12 different exercises, at between 8 - 12 repetitions, utilizing all major muscle groups, twice-a-week.

Myth #4

Muscle turns to fat, if you stop exercising that muscle group.

Muscle cannot magically transform itself into fatty tissue. There is no need to worry about your hard-earned, six-pack abs turning into jello, if your exercise routine is interrupted. Muscles will shrink (atrophy), if not challenged regularly, with resistance exercises, and this may create a flabby, less-toned appearance, over time. The missed exercise routine, with fewer calories burned, will also cause a reduced metabolism, making it much more likely, you will gain weight, as fat.

Myth #5

I'm too old to start exercising.

Aging, in many cases, brings an inevitable decrease in personal health status. With that in mind, many people believe that, if they haven't followed a regular exercise routine, starting later in life is futile. Research has showed that nothing could be further from the truth. Exercise can assist in the management of many health problems, common among the middle-aged and elderly. As always, it's extremely important to consult your physician, before embarking on a strenuous regimen, as they understand your physical condition better than anyone. Unfortunately, although exercise is incredibly beneficial to most, because of prior medical conditions, certain individuals may not be able to participate safely.
Exercise myths may hinder people from embarking on a personal fitness program. Knowing the truth, behind the myths, may alleviate those fears, and make it easier for individuals to pursue a healthy lifestyle correctly.

By : Gregory Camp

Article Source : http://ezinearticles.com

When you make the decision to eat healthier, to get into shape, and become more fit, you also need to consider eating better for the health of your heart. You need to include more fresh vegetables and fresh fruits and stick with leaner proteins to promote your heart health.

Also in order to maintain the health of your heart, consider the following:

Stay away from canned and prepackaged foods. These typically are high in sodium and eating too much salt will lead to high blood pressure and eventual problems with your heart.

Choose to eat smart protein foods, including fish, chicken, and lean meats. Non or low-fat dairy products and legumes are also heart-smart sources of protein.

Don't skip out on fat. You should stay away from trans-fats and saturated fats but consume monosaturated fats such as those found in olive oil and omega-3 fatty acids, which you can get from fish, certain vegetables, and nuts.

Increase your intake in soluable fiber, which is found in oat bran, green vegetables, beans, and citrus fruits. These soluable fibers help to lower levels of cholesterol, leaving your heart in better shape.Leading a sedentary lifestyle is one of the main risk factors for heart disease. You need to work at strengthening your heart and improving your cardiovascular system. Other reasons that exercise and activity is important to your heart health is:

In addition to eating better for your heart, you also need to incorporate heart-healthy fitness activities into your daily routine.

• You will improve your circulation so your body will be able to use oxygen more efficiently.
• You will increase the levels of your energy so you'll experience less fatigue and incidents of shortness of breath.
• You will lower your blood pressure levels.
• You will build up your levels of endurance.
• You will learn to improve your balance and body flexibility.
• You will strengthen your bones.
• You will improve your overall strength and muscle tone.
• You will reduce the amount of your body fat and enable you to maintain a healthy weight.
• You will also give your heart a break from stress, anxiety, tension, and depressive episodes.
• You will be able to get more rest at night and improve your quality of sleep.

Types of Exercise

Stretching

Make sure you start out each activity with the proper amount of stretching. Stretch your arms and legs to prep your muscles for the exercises you are able to perform. This prep work helps to prevent injury or muscle exertion. It will also help keep you more flexible.

Aerobic and Cardiovascular Workouts

Using the large muscle groups, these types of exercises will strengthen the heart and lungs so your body can use oxygen more effectively. Examples of aerobic exercises include walking, running, cycling, jumping rope, and water aerobics. Perform routine exercises for 20-30 minutes a day.

Strengthening

Repeatedly tightening the muscles with exercises until it tires out will help strengthen the body and the heart.

Whether you think that you are in a health condition, it is much better for you to test your health to your medical doctor. By doing so, you could check health condition, as well as checking your cholesterol levels well.

It is also possible for its levels to rise if you experiencing gastro-intestinal problems, having a weight problem or you are diabetic.

A Quantity of Reasons for High Cholesterol Levels

Alcohol abuse, poor diet, sedentary way of life and also smoking can cause high levels.

As a result, a poor diet can extensively impact levels in the body. Eating animal foods, saturated fats and trans fats will all send the cholesterol levels higher. In consequence, it contributes to ill health and heart ailment.

It does so since carbohydrate will simply contribute to progress your bad levels.

It does so since this is an exceedingly effective means of keeping its levels at optimum levels. It also improves circulation of blood and helps in diminishing unwanted cholesterol and will also aids to keep body weight under check.

Smoking can raise its levels. Smoking is also a contributing factor to heart ailment. Quitting smoking is certainly the most wonderful way of keeping its levels in check.

You must make certain that your cholesterol levels are on the normal level. Cholesterol in its normal level will give you numerous advantages.

High levels are the major reason why people suffer from cardio-vascular ailments and even result in heart attacks. It is prominent for you to take a cholesterol blood test to discover how much cholesterol is in your body.

In the bottom line, leaving your high levels untreated is a big fault for you. Severe illnesses can be triggered if you have cholesterol in high level.

Don't make yourself in doubt, see more on cholesterol levels.