Cardio - What To Do? Part 4

Welcome to 5.14 fitness,

Today I will be carrying on a series of posts about Cardio and the different ways to do it.

Almost every sport has cardio implemented, whether it is running in football or swimming in water polo. This cardio is key in order to become a healthier, fitter and thinner person. It is important that Cardio is done ,as without it, a good measure of health can not be achieved. Sport is the perfect way to do Cardio, but there is other ways that can sometimes be more effective ( Jogging for example). The important rule here is: Cardio is key. Aerobically exercising : Getting your heart rate up, sweating and breathing like hell is important for us! Today I will be writing about  team sports. 

There are countless sports that involve you working as part of a team. Whether it is football, rugby or netball, these sports almost always require you to run and  get fitter. This is a great way to do cardio and the choice of sport to do is endless.
First of all, Team sport gives you other people that will cheer you on and make you strive to work and get better. Unlike in individual sports, team sports mean that you have people to rely on. This means there may not be as much pressure, and if you are not particular skilled it is not the end of the world. However, it also means others rely on you, so you have to be ready to step up and not be scared of letting others down. 
Having other people helping you can make you feel so much better, and it also makes the cardio a lot more fun. Running around with friends, striving towards one goal ( to win ) is a great way to make Cardio enjoyable and also more rewarding. There is nothing better than the feeling of success, especially after you have fought hard to earn it with other people. 

Team sports require skill more than other cardio like Running. When jogging, it does not matter whether you are good or bad, just as long as you are getting your heart pumping. Sport however, requires you to be good if you want to succeed. Therefore, you need to think carefully at what your goals are. If you are just aiming to lose weight and want nothing else, then other cardio methods are probably more worth your time. If you are looking to improve and get better at a sport, that is also a major bonus. 

It does not take much to start doing  team sports. The amount of variety to choose from is amazing ; there will certainly be one for you. Just get online and search up what sport you want near where you live, and there will be a whole host of options. You will find places to go to play these sports, and if you are good you can be picked to play in a real team. It is a common misconception that you have to be world-class to play in any team at sports. In fact, it is the opposite. There are hundreds of leagues for hundreds of types of people. Just get up, go to a session, and there will normally be teams that you can be placed in where you will be surrounded by people of a similar ability. Don't be scared to go out there and investigate what you can do. 
If you are interested in hockey, look up hockey near your area and go to a session. If you don't like it, try something else!

Sport makes you run, which is Cardio. There is little point in me going on about how it can help the body, I am sure you already know the benefits! Join a team, have fun, and strive to get better.

Thank for reading, please follow and like (we will like and follow back) . Thanks again and peace!   

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Cardio- What To Do? Part 3

Welcome to 5.14 fitness, 

Today I will be carrying on a series of posts about Cardio and the different ways to do it.

Almost every sport has cardio implemented, whether it is running in football or swimming in water polo. This cardio is key in order to become a healthier, fitter and thinner person. It is important that Cardio is done ,as without it, a good measure of health can not be achieved. Sport is the perfect way to do Cardio, but there is other ways that can sometimes be more effective ( Jogging for example). The important rule here is: Cardio is key. Aerobically exercising : Getting your heart rate up, sweating and breathing like hell is important for us! Today I will be writing about Cycling and swimming.

Swimming 

Cardiovascular exercise refers to the kind of workout that gets your blood pumping, raises your heart rate, boosts your lung capacity and burns calories. Swimming achieves all four of these with the added benefit of weightlessness that reduces impact on your joints. Cardiovascular exercise is only as good as the effort you put into it. Finding the appropriate pace while swimming can ensure maximum cardiovascular benefits.


Swimming can not feel like much of a workout whilst performing it, due to the fact it makes you pretty weightless and you move quite fast without much force. However, the movement you go through to propel yourself forward during front stroke and backstroke requires energy from your muscles and this means your body  sends more oxygen and blood  to your tissues. In other words, your heart pumps faster, which in Cardio is always a good sign that you are burning calories and getting fit. You burn about 240 calories per 30 minutes swimming, which isn't bad at all. 

Swimming is something that you can do quite easily. Either go to your nearest pool or utilise the earth by going to the sea or a lake. Although this might cost money and be cold, it would be effective if you want to train for a triathlon or some kind of swimming event. Getting into swimming could be something that benefits you as you could discover a real talent and compete in events. The world is your oyster! 

Cycling

Cycling is much like running, so be sure to check the previous post about that. Cycling is something, I admit, that I do not really do at all. I am not very good on a bike, and so I am writing this not on experience. However, I do have a cousin who is a cycling enthusiast, he competes in competitions and trains every day with expensive gear. From what I can clearly see from him, cycling is something that comes with great enjoyment. Getting on your bike and cycling through the countryside is something that can be very peaceful and satisfying. The wind on your face and the places you can go is appealing for many. Unlike running, Cycling can get you places and you can visit towns and city's during your cardio.


In terms of cardio, Cycling is very effective. Not only does it get your heart beating, it also really strengthens the muscles in your legs. As you can feel, your muscles ache when cycling, but this might hinder how effective the workout is in terms of weight loss. If your muscles get tired quick, you will go slower and thus not burn as many calories. Despite this, you will still burn a lot and become a much stronger person. 
Cycling only requires a bike and  helmet, but you can buy gear like clothes and accessories to make your ride more successful. Apps like Strava can log your workouts and activity, and gadgets can track your rides to precision. Overall, Cycling is a very effective form of Cardio.    

Thank for reading, please follow and like (we will like and follow back) . Thanks again and peace!   

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Cardio - What to do? Part 2

Welcome to 5.14 fitness,

Today I will be carrying on a series of posts about Cardio and the different ways to do it.

Almost every sport has cardio implemented, whether it is running in football or swimming in water polo. This cardio is key in order to become a healthier, fitter and thinner person. It is important that Cardio is done ,as without it, a good measure of health can not be achieved. Sport is the perfect way to do Cardio, but there is other ways that can sometimes be more effective ( Jogging for example). The important rule here is: Cardio is key. Aerobically exercising : Getting your heart rate up, sweating and breathing like hell is important for us! Today I will be writing about  2 ways- Walking and Running 

Walking

Walking is the easiest of the three and also the most relaxing for most people. Walking is something that does not produce the best results as it does not have nearly as much intensity as running or cycling. Walking does little to raise your heart beat and wont make you lose weight as fast as other methods. However, Walking is easy and anybody can do it. Walking is integrated into our lives; we walk to get places and do work. Walking burns calories as it is engaging you muscles and is a form of exercise. Albeit not the most effective form, but nevertheless a form. 


Walking can be done easily- just get out the house and go for a stroll. If you can, walk the fastest speed possible as this will burn the most calories. Walk to the gym, or the park, or your friends house. Whatever the reason, walking at a speed is a good thing and is the perfect choice of exercise if you are incapable of strenuous activity. For example, if you are elderly, a walk can not only make you fitter but make you a lot healthier too! 

Running

Running is the most well known and an extremely good form of cardio. Running gets your heart rate up quickly and there is not many better ways to lose weight and get fit. Running only requires yourself and space, and I am sure there is plenty of space right outside your door. Whether, like most people , you get up early to run around your neighbourhood or you go for a late night jog, running is always going to be considered the go-to for cardio. 

Because of its popularity, Running has never been more amazing. There is a whole host of apps that can map your run, give you results and data, and pretty much make running as fun and effective as possible. For more information, look over some previous posts about apps like Strava and Google fit. 
There is a wide range of electronic gear to track your run and heart rate, as well as stylish clothing that makes running more comfortable. Wristbands like Fitbit track your sleep patterns also to extend the benefits of your run.  This form of cardio is perfect for those who do not have space and want results. It can be hard, yet is worth all the sweat and pain. Motivation is just a click away, there is a host of websites with helpful motivating features to encourage your run. With running, there is no excuses:  you can find the most unfit people running down your street sometimes. Whoever you are, Running , Jogging , sprinting or whatever you want to call it is just a few steps away...

Thank for reading, please follow and like (we will like and follow back) . Thanks again and peace!   

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Article- Balanced Diet

Welcome to 5.14 fitness, 

Today's post is going to be all about food and balanced diets. As I mentioned in my previous Weight Loss Journey post, a balanced diet is essential and it is important to know what to eat and how much.
Therefore, I read up on the NHS website and this is what I found on balanced diet. Remember, it is really important to know this and while it can be boring, it is also beneficial:

Despite what you see in some diet books and TV programmes, healthy eating can be really straightforward.

A diet based on starchy foods such as potatoes, bread, rice and pasta; with plenty of fruit and vegetables; some protein-rich foods such as meat, fish and lentils; some milk and dairy foods; and not too much fat, salt or sugar, will give you all the nutrients you need.

When it comes to a healthy diet, balance is the key to getting it right. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

Most adults in England are overweight or obese. That means many of us are eating more than we need, and should eat less. And it's not just food: some drinks can also be high in calories. Most adults need to eat and drink fewer calories in order to lose weight, even if they already eat a balanced diet.

Food groups in our diet

The eatwell plate shows that to have a healthy, balanced diet, people should try to eat:

• plenty of fruit and vegetables
• plenty of starchy foods, such as bread, rice, potatoes and pasta
• some meat, fish, eggs, beans and other non-dairy sources of protein
• some milk and dairy foods
• just a small amount of food and drinks that are high in fat and/or sugar

Try to choose a variety of different foods from the four main food groups.

Most people in the UK eat and drink too many calories, too much fat, sugar and salt, and not enough fruit, vegetables, oily fish and fibre. Read our page on understanding calories. 

It's important to have some fat in your diet, but you don't need to eat any foods from the "foods and drinks high in fat and/or sugar" group as part of a healthy diet.

Fruit and vegetables: are you getting your 5 a day?

Fruit and vegetables are a vital source of vitamins and minerals. It's advised that we eat at least five portions of a variety of fruit and vegetables each day.

There's evidence that people who eat at least five portions a day have a lower risk of heart disease, stroke and some cancers.

What's more, eating five portions is not as hard as it sounds. Just one apple, banana, pear or similar-sized fruit is one portion. A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.

Having a sliced banana with your morning cereal is a quick way to get one portion. Swap your mid-morning biscuit for a tangerine, and add a side salad to your lunch. Have a portion of vegetables with dinner, and snack on dried fruit in the evening to reach your five a day. 

Read our 5 A DAY page for more tips on how to get your five portions of fruit and veg.

Starchy foods in your diet

Starchy foods should make up around one third of everything we eat. This means we should base our meals on these foods.

Potatoes are an excellent choice and a great source of fibre. Leave the skins on where possible to keep in more of the fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too.

Try to choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta and brown, wholemeal or higher fibre white bread. They contain more fibre (often referred to as "roughage"), and usually more vitamins and minerals than white varieties.

Learn more from our starchy foods page.

Meat, fish, eggs and beans: all good sources of protein

These foods are all good sources of protein, which is essential for the body to grow and repair itself. They are also good sources of a range of vitamins and minerals.

Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly. Learn more by reading our page on meat.

Fish is another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.

Aim for at least two portions of fish a week, including one portion of oily fish. You can choose from fresh, frozen or canned, but remember that canned and smoked fish can often be high in salt.

Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation. Learn more from our pages on eggs andpulses and beans.

Milk and dairy foods: avoid full fat varieties

Milk and dairy foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps keep your bones healthy.

To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed, 1% fat or skimmed milk, as well as lower-fat hard cheeses or cottage cheese, and lower-fat yoghurt.

Learn more by reading our page on milk and dairy foods.

Eat less fat and sugar

Most people in the UK eat too much fat and sugar.

Fats and sugar are both sources of energy for the body, but when we eat too much of them we consume more energy than we burn, and this can mean that we put on weight. This can lead to obesity, which increases our risk of type 2 diabetes, certain cancers, heart disease and stroke.

Don't get like this!

But did you know that there are different types of fat?

Saturated fat is found in foods such as cheese, sausages, butter, cakes, biscuits and pies. Most people in the UK eat too much saturated fat, which can raise our cholesterol, putting us at increased risk of heart disease.

Unsaturated fats, on the other hand, can help to lower cholesterol and provide us with the essential fatty acids needed to help us stay healthy. Oily fish, nuts and seeds, avocados, olive oils and vegetable oils are sources of unsaturated fat.

Try to cut down on foods that are high in saturated fat and have smaller amounts of foods that are rich in unsaturated fat instead. For a healthy choice, use just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When having meat, choose lean cuts and cut off any visible fat. Read on to find out how to eat less saturated fat.

For more information on fat and how to reduce the amount we consume in our diets, read fat: the facts.

Sugar occurs naturally in foods such as fruit and milk, but we don't need to cut down on these types of foods. Sugar is also added to lots of foods and drinks such as sugary fizzy drinks, cakes, biscuits, chocolate, pastries, ice cream and jam. It's also contained in some ready-made savoury foods such as pasta sauces and baked beans.

Most of us need to cut down on foods high in added sugars. Instead of a fizzy drink, for example, try sparkling water. Have a currant bun as a snack instead of a pastry.

So there it is- you should now be an expert on balanced diet and how to eat healthy! Thank for reading, please follow and like (we will like and follow back) . Thanks again and peace! 

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Article- Does Exercise Really Make Us Smarter?

Welcome to 5.14 fitness, 

I came across an article when surfing the web which really caught my attention. It debates and answers the question that is - does exercise help us become smarter? I thought I would share it with you- as it is very interesting to read.   The article comes from the New York Times, as part of the 'well' section. 

Enjoy!

Exercise seems to be good for the human brain, with many recent studies suggesting that regular exercise improves memory and thinking skills. But an interesting new study asks whether the apparent cognitive benefits from exercise are real or just a placebo effect — that is, if we think we will be “smarter” after exercise, do our brains respond accordingly? The answer has significant implications for any of us hoping to use exercise to keep our minds sharp throughout our lives.

In experimental science, the best, most reliable studies randomly divide participants into two groups, one of which receives the drug or other treatment being studied and the other of which is given a placebo, similar in appearance to the drug, but not containing the active ingredient.

Placebos are important, because they help scientists to control for people’s expectations. If people believe that a drug, for example, will lead to certain outcomes, their bodies may produce those results, even if the volunteers are taking a look-alike dummy pill. That’s the placebo effect, and its occurrence suggests that the drug or procedure under consideration isn’t as effective as it might seem to be; some of the work is being done by people’s expectations, not by the medicine.

Recently, some scientists have begun to question whether the apparently beneficial effects of exercise on thinking might be a placebo effect. While many studies suggest that exercise may have cognitive benefits, those experiments all have had a notable scientific limitation: They have not used placebos.

This issue is not some abstruse scientific debate. If the cognitive benefits from exercise are a result of a placebo effect rather than of actual changes in the brain because of the exercise, then those benefits could be ephemeral and unable in the long term to help us remember how to spell ephemeral.

Studying this issue, however, is difficult. There is no placebo for exercise and no way to blind people about whether they are exercising. They know if they are walking or cycling or not.

So researchers at Florida State University in Tallahassee and the University of Illinois at Urbana-Champaign came up with a clever workaround. They decided to focus on expectations, on what people anticipate that exercise will do for thinking. If people’s expectations jibe closely with the actual benefits, then at least some of those improvements are probably a result of the placebo effect and not of exercise.

The scientists had seen this situation at work during an earlier study of video games and cognition. Past research had suggested that playing action-oriented video games improves players’ subsequent thinking skills. But when scientists in the new study asked video-game players to estimate by how much the games would improve their thinking, the players’ estimates almost exactly matched the gains seen on cognitive tests after playing. In other words, the cognitive benefits of playing video games appear to be largely a result of a placebo effect.

For the new study, which was published last month in PLOS One, the researchers repeated this experiment but focused on exercise. Recruiting 171 people through an online survey system, they asked half of these volunteers to estimate by how much a stretching and toning program performed three times a week might improve various measures of thinking, including memory and mental multitasking.

The other volunteers were asked the same questions, but about a regular walking program.

In actual experiments, stretching and toning regimens generally have little if any impact on people’s cognitive skills. Walking, on the other hand, seems to substantially improve thinking ability.

But the survey respondents believed the opposite, estimating that the stretching and toning program would be more beneficial for the mind than walking. The volunteers’ estimates of the likely cognitive improvements from gentle toning averaged about a three on a scale from one to six. The estimates of benefits from walking were lower.

These data, while they do not involve any actual exercise, are good news for people who do exercise. “The results from our study suggest that the benefits of aerobic exercise are not a placebo effect,” said Cary Stothart, a graduate student in cognitive psychology at Florida State University, who led the study.

If expectations had been driving the improvements in cognition seen in studies after exercise, Mr. Stothart said, then people should have expected walking to be more beneficial for thinking than stretching. They didn’t, implying that the changes in the brain and thinking after exercise are physiologically genuine.

Of course, this study was small and involved a self-selected group of people who happen to like completing online surveys. Some said they exercised, others said they did not. None claimed to be familiar with the science related to exercise and the brain, but it is impossible to know if people were being forthright.

Still, the findings are strong enough to suggest that exercise really does change the brain and may, in the process, improve thinking, Mr. Stothart said. That conclusion should encourage scientists to look even more closely into how, at a molecular level, exercise remodels the human brain, he said. It also should spur the rest of us to move, since the benefits are, it seems, not imaginary, even if they are in our head.

Thank for reading, please subscribe and like (we will like and subscribe back) . Thanks again and hope you enjoyed the article!

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Abs 25 Challenge

Welcome to 5.14 Fitness,






This post is going out on as slightly different wave to previous posts, it is part of a new series that I am beginning full of challenges and workouts. This one is a workout challenge designed to improve ab power, six pack definition and muscular endurance.  It is essentially a test to see how many reps of standard sit-ups in multiples of 25; hence the name. 


So lets jump right into the work out.




1 set (25 seconds rest between each set of reps- each bullet point-)

• 100 sit ups
• 75 sit ups
• 50 sit ups
• 25 sit ups

According to how many full sets of each workout depends the participants level of ability:

• 1 set = novice
• 2 sets = beginner
• 3 sets = intermediate
• 5 sets = expert
• 5+ sets= bodybuilder

This workout is a great way to really work your abdominals generally in one big workout, I have been doing this for about 2 weeks now and I am already loving the results. My upper/middle abs in particular are where I have been feeling the most work happening, and I can physically feel a loss of belly fat in that region therefore an improvement in definition.




However, I would not advise to complete this workout more than twice a week, as it offers you little in variation, but it could accompany the general ab workout or the belly fat buster due to a deeper variety in exercises that tone and work different areas in a similar region or area. I would do it  simply for something different to ensure your abs stay worked and do not get used to or familiar with a certain routine that they do not adjust to find that workout easy or to stop them from getting weaker as they are not being challenged.



So guys thanks for a fantastic week, please share this with your friends, following is returned, if you have not already add it to your blogger reading list, any plus ones or comments are also welcomed, thanks for reading more posts coming soon, so please come again-work hard and peace!


Jason

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