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Posts Tagged ‘exercise and heart disease’

To reduce your chance of developing heart disease you want to keep your cholesterol level under 200 mg/dL. You can have a healthier heart if you:

• Have a healthy weight
• You are more physically active, regularly exercise
• Avoid foods high in saturated fat. Foods high in saturated fat include foods from animals, such as fatty cuts of meat, poultry with the skin, whole-milk dairy products. Some of the vegetable products such as coconut, palm oils are also high in saturated fat. Eating foods such as fruits, vegetables, whole-grains, low-fat or nonfat dairy products can lower your cholesterol level too. Limit saturated fat intake to 8%-10% of total calories per day.
• Avoid foods with high dietary cholesterol. Dietary cholesterol can raise your blood cholesterol level but not as much as saturated fat. Dietary cholesterol is found only in foods that come from animals. Many of these foods are also high in saturated fat. You should eat less than 300 milligrams of cholesterol per day.
• Take cholesterol medicine if it’s necessary

Keep a healthy weight, exercise, and eat foods which are low in both cholesterol and saturated fat

Once exercise is part of your weight loss program you are on the right track. You know fat doesn’t turn into muscle without exercise and you need muscles to burn body fat. If you read previous posts on exercise, you have probably found some exercise tips you can apply in your situation. Another exercise tip is about endurance during workout.

An important part of exercise is endurance. It means how long you can stand the pain from the exercise before you give up.

One way to increase endurance is to gradually build up exercise. Start with a 30 minutes exercise and gradually build it up to 45 minutes to an hour.

You can also increase your workout endurance by eating the right diet. Natural antioxidants can boost exercise endurance. You can find antioxidants in vegetables such as red onions, cabbages and broccoli, in fruits such as apples and berries and green and black tea is also a good source of antioxidants.

If you exercise and listen to your favorite music in the same time you can increase endurance by up to 15 %

It’s important to increase your exercise endurance, it makes exercise less painful and actually you can gradually get to point when it’s fun something you’re looking forward.

If you want to lose weight you need to exercise to burn body fat. It’s interesting that if you know more about how exercise works you can lose weight faster. Here are some simple exercise tips that can help you in your weight loss.

When you exercise before you eat then you lose more weight.

When you eat, food gets digested and enters your blood stream. During the next two to three hours this food is moved into your cells including the fat cells. If you exercise when you haven’t eaten for a few hours then there is not much fat and glucose in your blood stream for your muscles to burn. Your body will have to take fat out of fat cells to burn the energy you need to exercise.

When you eat after exercise, less food will be stored as fat.

When you exercise you use up all the energy stored in the muscles and you have less in your blood than your body likes. Your body will need all the nutrients from the food you eat after exercise and it won’t be stored as fat. As you exercise you will lose weight faster.

Take CoQ10 supplement about one hour before exercising.

Taking CoQ10 supplement will help you to lose an extra 5% fat. CoQ10 is a nutrient that helps your body burn the fat. When you take 30 mg supplement before exercise it will make the process of burning fat more efficient.

When you exercise for weight loss, you aren’t so hungry.

When you exercise before breakfast, lunch of dinner it means that you will not eat as much for that meal.

Exercising in the morning helps to increase your metabolism.

Your metabolism controls how efficiently your body burns fat while you do your every day activities. An early morning exercise will boost your metabolism for the rest of the day.

Exercise in the afternoon may help prevent injury.

Exercise in the afternoon has advantages too. This way you can get rid of your stress built up during the day and also less likely you will injure yourself because your muscles are already warmed up.