Have Fun with Aerobic Exercise & Loose Weight!

Do you get bored by doing same exercise everyday? Don't worry here are some of the many aerobic exercises you can do and because of the variety you have to choose from, it can not only take the boredom out of doing it, it can make doing it downright fun as well.

The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic exercises utilize oxygen as the major fuel for sustaining activity for relatively long periods.

In general, aerobic exercises are those activities that require large muscle work, elevate the heart rate to between 60 percent and 80 percent of maximal heart rate, are continuous in nature and are of 15 to 60 minutes in duration. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.

Aerobic exercises fall in two categories:

Low to Moderate Impact aerobics – These include walking, swimming, stair climbing, step classes, light water aerobics, rowing and cross-country skiing. Nearly anyone in reasonable health can engage in some low- to moderate-impact exercise. Brisk walking burns more calories than jogging for the same distance because it takes more time to walk than jog that distance and poses less risk for injury to muscle and bone.

High-Impact aerobics – Activities that belong to this group include running, dance exercise, tennis, racquetball and squash. High-impact aerobics should be performed on alternate days. People who are overweight, elderly, out of condition or have an injury or other medical problem should do them even less frequently and only with clearance from their doctor.

Here are some of the many aerobic exercises you can do and because of the variety you have to choose from, it can not only take the boredom out of doing it, it can make doing it downright fun as well.



1. Walking

Walking is a popular form of exercise because it requires little in terms of equipment or facilities. Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year. Longer, moderately-paced daily walks are best for losing weight.

2. Jogging/Running

In jogging or running, an individual is able to cover greater distances in a shorter period of time. Therefore, greater numbers of calories can be burned per time spent.

3. Choreographed Aerobic Exercise

Choreographed aerobic dance is a very popular form of exercise throughout the world. Aerobic dance helps in toning up the muscles of the body and many people find it fun to do as well.

4. Step Aerobics

Step aerobics incorporates the use of a step or bench typically about one foot wide and three feet long and about six inches high. Instructors use many moves that require participants to step up and down from the platform. This way, the activity will not be boring and tiring, but will be lively and motivating.

5. Water Aerobics

Water aerobics incorporates a variety of movements from both swimming and land aerobics to develop vigorous routines that are aerobic in nature. It utilizes the resistance to movement that water creates to elevate heart rates and also helps you if balancing yourself on land is difficult. It is a good way to lose weight.

6. Swimming

Swimming is a very popular form of regular exercise. Due to the resistance of water, the amount of energy required to swim a certain distance is greater than that needed to run or walk the same distance. In other words, swimming can burn more calories than running per time spent.

7. Stationary Cycling/Bicycling

Stationary cycling or bicycling is excellent forms of aerobic exercise when done continuously. Like swimming, cycling is a non weight bearing activity that builds muscular endurance and strength and improved flexibility of selected muscles of the legs and thighs.

8. Jumping Rope

Jumping rope can be a great aerobic workout as long as it is performed at a slow to moderate pace and is done continuously for a relatively long period of time (15 minutes or more).

The key to effective weight loss is through use of a healthy exercise program which is performed on a regular basis while following a healthy dieting & nutritional plan. Aerobic exercise is good for weight loss because it uses more calories than other activities and helps raise your metabolic rate.

This helps your body burn calories at a faster rate. It is an effective way to lose fat only if you are motivated enough to do it frequently. Aerobics only burns fat during the workout itself. So if you want encouraging results you need to be able to exercise daily and for longer periods.

I hope this information will help you achieve your this summer goal!

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Diet Rules

Diet Rules - Easy To Understand and Apply



There are in fact diet rules out there that are meant to be broken? Yes, recently many dated diet guidelines and myths are up for speculation. You’ve probably heard all these ridiculous rules before, but experts weigh-in on the value of these supposed truisms - most of which won't help you lose weight or make dieting any easier.

10 Food Rules You Can Ignore:

1. Eating at night will pile on the pounds. The total calories you consume over a 24-hour period or over a week is what causes you to gain weight, and when you eat these calories doesn't matter.

2. It's best to eat at the same times every day. Eat when you're hungry, not when the clock says it's time to eat.

3. Dieting with a buddy always makes weight loss easier. Common goals may pay off but weight loss is a personal journey.

4. Dietary fat keeps you feeling full longer, so you'll eat less. Fat does take longer to digest, but it will not help you control your hunger. Foods likely to fight off hunger the best ever are protein foods, followed by carbohydrates, then fats.


5. When you blow your diet, you might as well wait until the next day to get back on track. Nothing could be farther from the truth- always try to get right back on track with your next meal.


6. Refusing food at a party or when visiting is rude. Turning down food that you know will blow your diet is socially acceptable.



7. Skipping a meal every now and then will help you lose. Skipping a meal means you will be so hungry at the next meal that you are likely to overeat. This can also help lead to a slowdown of your metabolism.

8. Bread is stuffing, nuts are high in calories, pasta is fattening. Whole-wheat bread/pasta is a great source of nutrients, and it won't make you gain weight more than any other food with the same quantity of calories.

9. All calories are equal. This is somewhat true, however; you'll get more nutrients from a 100-calorie apple than from a 100-calorie portion of white bread. Choose healthier items if you are losing weight, or scheming your hunger.

10. If you don't clean your plate, you're wasting food. If you just don't feel right leaving the table until you've cleaned your plate, underestimate your desire and put less food on your plate to begin with, or you may overeat.



Don’t believe everything you hear! Much of it is just superstition. Now you can tell your friends the real truth. In the end, nutrition experts say, many of the food and dieting rules we hold dear are meant to be broken - without guilt!

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A Good Balanced Diet

A good balanced diet is very important for all of us, no matter what your age is.

It is important because it provides right amount of each nutrients in our body.How do we get right amount of nutrients in our food? Well, we have to look at our daily eating habits like what do we eat in snacks, lunch, dinner etc…. To stay healthy our body needs good quality food with nutrients in them.
There are 5 important nutrients; our body would not survive without it.
Carbohydrates, Proteins, Fat, Vitamins and Minerals are five very important nutrients. I will discuss each one of them in detail:

1. Carbohyderates:
Main source of carbohydrates are sweet and starchy foods such as bread, biscuits, cereal, rice, potatoes, pasta, bananas and other fruits. Carbohydrates are a superior short-term fuel for organisms because they are simpler to metabolize than fats or those amino acid portions of proteins that are used for fuel as per Wikipedia. They are used for energy.


2. Protein:
Meat, chicken, eggs, fish, beans, peas, lentils, and nuts are the good source of protein. We need protein to build cells in our body as well as to make blood and restore and repair tissues.
When we eat protein base food, digestive juice in stomach and intestine starts working. They break down the protein in food into basic units which is specified as amino acids.

3. Fats:
One of components in food. Some foods including most fruits and vegetable have almost no fat. You can find fat in butter, margarine, cooking oils, red meats, cheese and cream etc. Fat is one of the three main components of the food like Carbohydrates and Protein. The body uses fat as fuel source. You need some fat in your diet for good health. Fats are also used for energy. Muscles use a mixture of fats and glycogen.

4. Vitamins:
It is essential to have vitamins in our food for the normal growth and development of our body. Our body is one powerful machine and capable of doing all sorts of things by itself. Our body is able to get the vitamins it needs from the food we eat. Different food contains different vitamins .That is why, it is very important we eat a variety of food to get all different kinds of vitamins. Vitamins and Minerals are substance that can be found in food we eat. So, when we eat foods that contain fat soluble vitamins, the vitamins are stored in the fat tissue in our body.

5. Minerals:
are also as important as vitamins. Iron, Calcium, Potassium etc are the few example of minerals. Like vitamins, all these different kind of mineral we get from variety of food. Beans, Baked potatoes with skin, green leafy vegetable like spinach, kale, and broccoli. Why do we need Iron? The body needs iron to transport oxygen from lungs to entire body. Calcium helps us to build strong bones so; we can stand up straight, walking and jogging etc. Dairy products like milk, cream, cheese etc are the main source of calcium. Potassium is one of a mineral also like other minerals very important for our body. It keeps muscle and nervous system work properly. Banana, broccoli, tomatoes are some example of potassium contain food.

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