Best Fitness Blog

...By Karli Taylor

If you're a weight-training enthusiast, no doubt you know the benefits to be gained from building strong muscles. But, is cardio training part of your workout, too? If it's not, you should consider adding it to your routine. When done correctly, cardio will not take away from the size you build when weight training and it helps to keep your heart and lungs functioning properly to give you the perfect formula to keep you fit and healthy. If you are not convinced that cardio is for you, keep reading for a few reasons that might change your mind.

Cardio burns fat. Adding a twenty to thirty minute cardio session on to the end of your current weight training routine every day will help increase your fat burning capability. Though cardio alone will not build bigger muscles, it will help shed the fat to show off the muscle you are burning on the weight floor.

Cardio is good for your heart . The increase in heart rate during your cardio workout will improve the condition of your heart and lungs by training your heart to pump more blood in fewer beats and your lungs to move more oxygen with less effort. Over time, this will reduce your risk of heart disease and improve your blood cholesterol and triglyceride levels.

Cardio is good for your mood. Aerobic training causes your brain to release endorphins which are responsible for what you may know as a “runner’s high”. Any higher intensity cardio training will bring you to this “high” and can help reduce stress and improve your overall mood.

Cardio is good for your immune system. Regular cardio training is shown to reduce the frequent and duration of both the common cold and viral illnesses.

...By Karli Taylor

Even the healthiest of people get sick every now and then, but with a little fine-tuning you can help strengthen your immune system to fight off conditions like the common cold and the flu.

• Eat more fruits and veggies. Following a diet rich in antioxidants is essential to supporting your immune system by combating free radicals.
• Choose healthy fats like the omega-3 fatty acids in oily fish and flaxseed to help increase your body's production of compounds involved in regulating immunity.
• Add Garlic and ginger to your meals to fight virus’, kill bacteria and reduce inflammation
• Drink plenty of water to help fend off infection by flushing out your system.
• Working out regularly can mobilize your T cells, a type of white blood cell known to guard the body against infection.
• Take days off. You can have too much of a good thing. Excessive vigorous activity like running may weaken your immune function and leave you more susceptible to viral infections.
• Learn to relax. Prolonged exposure to stress can wear down the immune system and increase your vulnerability to germs
• Wash your hands. Simply keeping your hands clean is one of the best ways to ward off illness, according to the Centers for Disease Control and Prevention. Make sure to wash your hands for 15 to 20 seconds (using warm water and soap) before preparing food or eating and after coughing, sneezing, using the bathroom, or touching public surfaces.
• Get your ZZZs. Getting at least 7 hours of sleep each night helps to regulate immune function.