A Cardio Exercise Routine Helps You Maintain Good Heart and Lungs Health?
A cardio exercise is any form of physical training that stimulates the cardiovascular system increasing the heartbeat and the stimulation of the lungs. Opinions are divided regarding the efficiency of cardiovascular training for weight loss or muscle mass development. Some trainers are in favor of cardio exercise routines, others claim that they deplete the body of energy and do not lead to great results.
The truth is somewhere in the middle. A cardio exercise routine helps you maintain good heart and lungs health, as well as a general body shape. As long as you keep cardio training moderate, there shouldn't be any problem. In fact, the benefits extend on the long run, and the life expectancy increases with the level of physical shape. When you use too much cardio training, the body may consume essential energy, and besides burning fat, you will also deplete the body of the nutrients that keep the system running.
Experts advise that for bodybuilding purposes, you should alternate strength training with cardio exercise training, preferably on different days. Athletes depend on cardio to improve their heart and respiratory capacity so as to make it cope well with the effort. Another aspect to take into consideration to maximize results is to train for no more than 60 minutes. The optimal training interval is between 30 and 60 minutes, and any session longer than that may be destructive.
You can talk to an expert to help you create a good cardio exercise routine in order to avoid mistakes and alter the overall health condition. Moreover, you should also know that some health conditions are incompatible with cardiovascular workouts. Do not use cardio if you have a respiratory insufficiency, heart disease or some other problem that prevents intense physical effort. Even when you are in perfect health, you should choose the cardio exercise carefully.
The most popular choices include running or jogging, stair climbing, rope jumping or aerobics. Whatever increases the heart rate matches the definition. A rather moderate cardio exercise is brisk walking. It works well because it sets all the muscles in motion, it stimulates the heart and respiratory system, but not as much as step aerobics, which is the most intense type of training in this category. If you want to lose weight, it's best to combine cardio training with a well-researched diet so that you burn fat fast without consuming the essential nutrients of the body.
Understanding Your BMI - Body Mass Index
BMI stands for Body Mass Index. It is a calculation that takes into account your weight and height. The index is used as a screening tool or an indicator that measures body fatness.
Body Mass Index is known to be one of the most inexpensive methods of calculating the weight category of a person.
It is important to know your BMI and what category you fall in such as underweight, normal weight, overweight or obese. A high number often indicates high body fat which increases the risk for certain chronic health problems.
BMI Categories
According to the U.S. Department of Health & Human Services, and that with a BMI below 18.5 is underweight. People with a BMI between 18.5 and 24.9 are considered to have a healthy or normal weight. Overweight adults have a BMI between 25 and 29.9. An adult with a BMI of 30 and above is considered obese.
Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater
How is BMI Calculated?
For both adults and children, BMI is calculated the same way. The calculation is based on either the Imperial System of Measurement or the Metric System of Measurement. In the United States, we use the older Imperial System of Measurement where things are measured in feet, inches and pounds.
The two formulas are:
1. Imperial System of Measurement (pounds and inches):
Using the imperial system, BMI is calculated by dividing your weight in pounds (lbs) by your height in inches (in) squared and multiplying by a conversion factor of 703.
Formula: weight (lb) / [height (in)]2 x 703
Example: Weight = 200 lbs, Height = 5 feet 5 inches (65 inches)
Calculation: [200 ÷ (65)2] x 703 = 33.27 BMI
2. Metric System of Measurement (kilograms and meters):
Using the metric system, BMI is calculated by dividing your weight in kilograms (kg) by your height in meters (m) squared. Because height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters.
Formula: weight (kg) / [height (m)]2
Example: Weight = 68 kg, Height = 165 cm (1.65 m)
Calculation: 68 ÷ (1.65)2 = 24.98 BMI
Body Mass Index Chart
There are several online tools that can be used to calculate BMI easily and quickly. One of the more popular tools is called the BMI Chart or Body Mass Index Chart. People who are more visually oriented find the BMI Chart easy to read and understand.
It helps to categorize people on the basis of their weight as underweight, healthy weight, overweight and obese. For example, find your height along the left side of chart then locate your weight at the top. Next, slide your finger down until reach the BMI number at the intersection.
Why Does BMI Matter?
BMI has immense clinical relevance and is a useful measure of overweight and obesity. In general, having a high BMI increases the risk of developing a range of conditions linked with excess weight, including:
Chronic heart diseases
Type 2 diabetes
High blood pressure (hypertension)
High cholesterol levels
Gall bladder diseases
Stroke
Osteoporosis
Arthritis
Sleep apnea
Several types of cancer (breast, colon and prostate)
Conversely, having a BMI in the low range could indicate that your at risk of being malnourished. This means that your body may be deprived of vitamins, minerals and other important nutrients.
In addition to BMI, several other factors are also used to calculate imminent health risks associated with obesity and high body fat. Factors such as blood sugar level, family history of diseases, smoking, age, gender, level of activity and so forth.
High Body Mass Index is Linked to Diabetes
Researchers have linked obesity to heart diseases, cancer and type 2 diabetes. Obesity is no longer related to the age factor. Today there are a large number of younger people and children who are diagnosed as overweight and obese.
Even though the exact reason or cause of diabetes is still a mystery, obesity is one factor that increases the risk of developing type 2 diabetes. Studies prove that people who are obese are 80% more likely to develop type 2 diabetes.
There is also a greater risk of developing the disease if the person has accumulated excess fat around the abdomen. It is also known as abdominal obesity.
Insulin resistance
Due to high abdominal fat, the cells release a particular type of chemical which are pro-inflammatory. These chemicals disrupt the function of cells that are responsive to insulin, making the body insulin resistant, which is the main symptom of diabetes mellitus.
Changes body metabolism
Excessive body fat is also known to change the overall metabolism of the body. Obesity causes the adipose or fat tissues in the body to release fat molecules into the blood stream. This reduces insulin sensitivity of the body.
Scientists also believe that obesity can cause pre-diabetes, a condition that develops into diabetes in the later stage.
Without regular exercise and a healthy diet, obesity can cause several ailments apart from diabetes within a short period of time. However, the great news is that by lowering BMI and reducing body weight, you can also reduce the risk of developing type 2 diabetes and other related health issues.
It is also possible to delay the onset of diabetes by exercising and losing weight gradually.
High Body Mass Index is Linked to Heart Diseases
Known to be one of the leading causes of death, heart diseases are directly linked to obesity. One of the most common types of heart disease occurs when the blood vessels that carry blood to the heart become narrow and clogged.
This prevents the heart from receiving the blood it requires for pumping. It can cause heart attacks, heart failure, abnormal heart rhythm and so forth. There are several types of heart diseases that occur mainly due to obesity.
Heart diseases are often linked to various other ailments such as high blood pressure or hypertension, high blood sugar and high cholesterol levels. All these ailments can eventually lead to heart diseases.
Weight loss and regular exercise can help reduce the risk of heart diseases as it tends to reduce high blood pressure and blood sugar levels. A healthy and balanced diet is another way to reduce weight and lower the risk of developing heart diseases.
High Body Mass Index is Linked to Strokes
Excessive fat in the body or the condition known as obesity causes hypertension. Stroke is mainly caused due to high blood pressure. Strokes can be prevented by reducing body weight which in turn reduces blood pressure level. Therefore it is quite pertinent to keep blood pressure level under control.
There are many ways to prevent obesity and control your weight. Healthy eating and regular exercise are the two simple ways to prevent obesity and other related health issues. Have a balanced and healthy diet of fruits, vegetables, whole grains and lean sources of protein such as poultry, fish, nuts and soy.
Another method to promote weight loss is bariatric surgery which is considered to be quite effective as it reduces numerous health risks associated with obesity.
Why Is Health Insurance a Necessity for Everyone?
What is Health Insurance? Why Do You Need It?
To put it simple, health insurance provides coverage for medical costs incurred from illnesses or injuries. Mediclaim insurance also gives you peace of mind when in times of stress incurred from hospitalization of a loved one. However, it is vital to choose the right kind of insurance as policies provide coverage for a wide range of health needs which may or may not benefit you. In some cases, even a primary Mediclaim insurance will not cover certain illnesses. Hence, choosing the best health insurance is a careful process.
Why Do You Need A Good Mediclaim Insurance?
A good healthcare insurance protects you from medical expenses you can't afford on your own. It also covers a variety of medical expenses including doctor fees, outpatient treatment, hospitalization expenses, prescription medicines, emergency ambulance services, and diagnostics. Mediclaim policies not only provides you with better access to health care, but also reduces your out-of-pocket expenses.
Choosing and Buying A Good Health Insurance
Today, medical expenses are increasing considerably and so are the health risks. Therefore, it is essential to have a Mediclaim policies that not only covers your basic health care expenses, but also miscellaneous expenses. With a wide array of insurance policies, the task of choosing a good medical insurance policy for your needs can be a daunting task. Comparing health policies of different insurance companies will give you a better perspective in finding a good policy. Moreover, there are many insurance companies that offer you policies at affordable rates. Choosing a good Mediclaim insurance policy can help you stay covered from unexpected eventualities.
Here are some things to consider while choosing a good insurance policy:
• Which healthcare insurance plan best suits the needs of you and your family?
• What are the coverage options available?
• Does the health insurance policy cover disabilities and other critical illnesses?
• Does the policy provide extra health covers that could benefit you?
• Are there any pre-existing clauses that you should know?
• Most importantly, is your health insurance policy affordable?
While many companies who provide coverage dental and eye care as part of their plan, maternity expenses are covered with a waiting period that differs. Nowadays, even ayurvedic treatments are being covered, making health care, an affordable amenity. A good insurance plan also covers miscellaneous out-of-pocket expenses incurred during or after hospitalization.
Buying Health Insurance Online
Online purchase of insurance is becoming a staple process due to the hassle-free and time-saving processes it includes. The use of an online health insurance calculator is also necessary as it accurately tells you how much you should insure for. Insurance companies also offer a variety of plans that can be easily purchased and renewed online.
The truth is somewhere in the middle. A cardio exercise routine helps you maintain good heart and lungs health, as well as a general body shape. As long as you keep cardio training moderate, there shouldn't be any problem. In fact, the benefits extend on the long run, and the life expectancy increases with the level of physical shape. When you use too much cardio training, the body may consume essential energy, and besides burning fat, you will also deplete the body of the nutrients that keep the system running.
Experts advise that for bodybuilding purposes, you should alternate strength training with cardio exercise training, preferably on different days. Athletes depend on cardio to improve their heart and respiratory capacity so as to make it cope well with the effort. Another aspect to take into consideration to maximize results is to train for no more than 60 minutes. The optimal training interval is between 30 and 60 minutes, and any session longer than that may be destructive.
You can talk to an expert to help you create a good cardio exercise routine in order to avoid mistakes and alter the overall health condition. Moreover, you should also know that some health conditions are incompatible with cardiovascular workouts. Do not use cardio if you have a respiratory insufficiency, heart disease or some other problem that prevents intense physical effort. Even when you are in perfect health, you should choose the cardio exercise carefully.
The most popular choices include running or jogging, stair climbing, rope jumping or aerobics. Whatever increases the heart rate matches the definition. A rather moderate cardio exercise is brisk walking. It works well because it sets all the muscles in motion, it stimulates the heart and respiratory system, but not as much as step aerobics, which is the most intense type of training in this category. If you want to lose weight, it's best to combine cardio training with a well-researched diet so that you burn fat fast without consuming the essential nutrients of the body.
Understanding Your BMI - Body Mass Index
BMI stands for Body Mass Index. It is a calculation that takes into account your weight and height. The index is used as a screening tool or an indicator that measures body fatness.
Body Mass Index is known to be one of the most inexpensive methods of calculating the weight category of a person.
It is important to know your BMI and what category you fall in such as underweight, normal weight, overweight or obese. A high number often indicates high body fat which increases the risk for certain chronic health problems.
BMI Categories
According to the U.S. Department of Health & Human Services, and that with a BMI below 18.5 is underweight. People with a BMI between 18.5 and 24.9 are considered to have a healthy or normal weight. Overweight adults have a BMI between 25 and 29.9. An adult with a BMI of 30 and above is considered obese.
Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater
How is BMI Calculated?
For both adults and children, BMI is calculated the same way. The calculation is based on either the Imperial System of Measurement or the Metric System of Measurement. In the United States, we use the older Imperial System of Measurement where things are measured in feet, inches and pounds.
The two formulas are:
1. Imperial System of Measurement (pounds and inches):
Using the imperial system, BMI is calculated by dividing your weight in pounds (lbs) by your height in inches (in) squared and multiplying by a conversion factor of 703.
Formula: weight (lb) / [height (in)]2 x 703
Example: Weight = 200 lbs, Height = 5 feet 5 inches (65 inches)
Calculation: [200 ÷ (65)2] x 703 = 33.27 BMI
2. Metric System of Measurement (kilograms and meters):
Using the metric system, BMI is calculated by dividing your weight in kilograms (kg) by your height in meters (m) squared. Because height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters.
Formula: weight (kg) / [height (m)]2
Example: Weight = 68 kg, Height = 165 cm (1.65 m)
Calculation: 68 ÷ (1.65)2 = 24.98 BMI
Body Mass Index Chart
There are several online tools that can be used to calculate BMI easily and quickly. One of the more popular tools is called the BMI Chart or Body Mass Index Chart. People who are more visually oriented find the BMI Chart easy to read and understand.
It helps to categorize people on the basis of their weight as underweight, healthy weight, overweight and obese. For example, find your height along the left side of chart then locate your weight at the top. Next, slide your finger down until reach the BMI number at the intersection.
Why Does BMI Matter?
BMI has immense clinical relevance and is a useful measure of overweight and obesity. In general, having a high BMI increases the risk of developing a range of conditions linked with excess weight, including:
Chronic heart diseases
Type 2 diabetes
High blood pressure (hypertension)
High cholesterol levels
Gall bladder diseases
Stroke
Osteoporosis
Arthritis
Sleep apnea
Several types of cancer (breast, colon and prostate)
Conversely, having a BMI in the low range could indicate that your at risk of being malnourished. This means that your body may be deprived of vitamins, minerals and other important nutrients.
In addition to BMI, several other factors are also used to calculate imminent health risks associated with obesity and high body fat. Factors such as blood sugar level, family history of diseases, smoking, age, gender, level of activity and so forth.
High Body Mass Index is Linked to Diabetes
Researchers have linked obesity to heart diseases, cancer and type 2 diabetes. Obesity is no longer related to the age factor. Today there are a large number of younger people and children who are diagnosed as overweight and obese.
Even though the exact reason or cause of diabetes is still a mystery, obesity is one factor that increases the risk of developing type 2 diabetes. Studies prove that people who are obese are 80% more likely to develop type 2 diabetes.
There is also a greater risk of developing the disease if the person has accumulated excess fat around the abdomen. It is also known as abdominal obesity.
Insulin resistance
Due to high abdominal fat, the cells release a particular type of chemical which are pro-inflammatory. These chemicals disrupt the function of cells that are responsive to insulin, making the body insulin resistant, which is the main symptom of diabetes mellitus.
Changes body metabolism
Excessive body fat is also known to change the overall metabolism of the body. Obesity causes the adipose or fat tissues in the body to release fat molecules into the blood stream. This reduces insulin sensitivity of the body.
Scientists also believe that obesity can cause pre-diabetes, a condition that develops into diabetes in the later stage.
Without regular exercise and a healthy diet, obesity can cause several ailments apart from diabetes within a short period of time. However, the great news is that by lowering BMI and reducing body weight, you can also reduce the risk of developing type 2 diabetes and other related health issues.
It is also possible to delay the onset of diabetes by exercising and losing weight gradually.
High Body Mass Index is Linked to Heart Diseases
Known to be one of the leading causes of death, heart diseases are directly linked to obesity. One of the most common types of heart disease occurs when the blood vessels that carry blood to the heart become narrow and clogged.
This prevents the heart from receiving the blood it requires for pumping. It can cause heart attacks, heart failure, abnormal heart rhythm and so forth. There are several types of heart diseases that occur mainly due to obesity.
Heart diseases are often linked to various other ailments such as high blood pressure or hypertension, high blood sugar and high cholesterol levels. All these ailments can eventually lead to heart diseases.
Weight loss and regular exercise can help reduce the risk of heart diseases as it tends to reduce high blood pressure and blood sugar levels. A healthy and balanced diet is another way to reduce weight and lower the risk of developing heart diseases.
High Body Mass Index is Linked to Strokes
Excessive fat in the body or the condition known as obesity causes hypertension. Stroke is mainly caused due to high blood pressure. Strokes can be prevented by reducing body weight which in turn reduces blood pressure level. Therefore it is quite pertinent to keep blood pressure level under control.
There are many ways to prevent obesity and control your weight. Healthy eating and regular exercise are the two simple ways to prevent obesity and other related health issues. Have a balanced and healthy diet of fruits, vegetables, whole grains and lean sources of protein such as poultry, fish, nuts and soy.
Another method to promote weight loss is bariatric surgery which is considered to be quite effective as it reduces numerous health risks associated with obesity.
Why Is Health Insurance a Necessity for Everyone?
What is Health Insurance? Why Do You Need It?
To put it simple, health insurance provides coverage for medical costs incurred from illnesses or injuries. Mediclaim insurance also gives you peace of mind when in times of stress incurred from hospitalization of a loved one. However, it is vital to choose the right kind of insurance as policies provide coverage for a wide range of health needs which may or may not benefit you. In some cases, even a primary Mediclaim insurance will not cover certain illnesses. Hence, choosing the best health insurance is a careful process.
Why Do You Need A Good Mediclaim Insurance?
A good healthcare insurance protects you from medical expenses you can't afford on your own. It also covers a variety of medical expenses including doctor fees, outpatient treatment, hospitalization expenses, prescription medicines, emergency ambulance services, and diagnostics. Mediclaim policies not only provides you with better access to health care, but also reduces your out-of-pocket expenses.
Choosing and Buying A Good Health Insurance
Today, medical expenses are increasing considerably and so are the health risks. Therefore, it is essential to have a Mediclaim policies that not only covers your basic health care expenses, but also miscellaneous expenses. With a wide array of insurance policies, the task of choosing a good medical insurance policy for your needs can be a daunting task. Comparing health policies of different insurance companies will give you a better perspective in finding a good policy. Moreover, there are many insurance companies that offer you policies at affordable rates. Choosing a good Mediclaim insurance policy can help you stay covered from unexpected eventualities.
Here are some things to consider while choosing a good insurance policy:
• Which healthcare insurance plan best suits the needs of you and your family?
• What are the coverage options available?
• Does the health insurance policy cover disabilities and other critical illnesses?
• Does the policy provide extra health covers that could benefit you?
• Are there any pre-existing clauses that you should know?
• Most importantly, is your health insurance policy affordable?
While many companies who provide coverage dental and eye care as part of their plan, maternity expenses are covered with a waiting period that differs. Nowadays, even ayurvedic treatments are being covered, making health care, an affordable amenity. A good insurance plan also covers miscellaneous out-of-pocket expenses incurred during or after hospitalization.
Buying Health Insurance Online
Online purchase of insurance is becoming a staple process due to the hassle-free and time-saving processes it includes. The use of an online health insurance calculator is also necessary as it accurately tells you how much you should insure for. Insurance companies also offer a variety of plans that can be easily purchased and renewed online.