I used to go jogging (but it was probably actually running) and after I did it I experienced the ‘runners high’ quite regularly. Recently I purchased an exercise bike and have been doing more reading about how much aerobic exercise I should be doing. Now, I haven’t done it for a while but I started doing it only because I had some digestion problems (abdominal pains after eating) and they have improved a bit since doing the exericse.

According to what I have read I decided to be doing it at 3-4 times a week at 75% of my heart rate and also strength training twice a week for at least 40 minutes to balance it out. One thing that seems consistent in what I read is that you should do slightly more cardio than strength training and this makes a lot of sense and is best for overall fitness. But the problem is I’ve read a couple of places (including the american heart association) that the amount of aerobic I’m doing (which is classified as ‘moderate’) is enough however, since riding my exercise bike I’ve never exerienced the high I get from more intense session (I tried a higher level once and tried to get to 95% of my heart rate -there’s a pulse monitor on my bike- and even though I didn’t get there I felt the high that time) and so I’m concerned I’m not working out intense enough.

I’ve read something today, that if you increase the amount of time- say from 35 minutes to 50 minutes and lower the intensity to make up for the increase in time you will actually lower your cardiovascular fitness. This makes a lot of sense as well. Because intensity is actually very important for strengthening the heart muscle. I don’t want to work out too hard because I want to get the balance right with the strength training I’m doing as well. I’m thinking of changing it to eventually aim for about 40-50 minutes (3 days a week) of ‘vigorous’ as opposed to ‘moderate’ to really get the benefits. Does this sound ok? Or is it too much. It sounds pretty reasonable aim. My main aim is to improve my aerobic fitness and also get stronger in terms of muscle. Is working out at 95% of your heart rate for 50 minutes straight even possible?? I know it’s possible for 75% because I easily do it for 35 minutes. I have also read you can get bowel problems if you run too much (over 90 minutes) and marathon runner experience this. So, I obviously don’t want this to happen either. Anyway, I’m sorry for the length of this and I apologise for being pedantic or sounding like some loser.

thankyou immensely if you if you took the time to read it and I would appreciate answers a lot (preferably from people that are fit and have some personal experience and genuine knowledge).
p.s I do currently 40 minutes of aerobic 3-4 times a week.

Posted in Fitness

Tags: 'vigorous', Aerobic, Balanced, exercise, Moderate, program, Recommended

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Are the Natural Remedies for Anxiety Recommended?

March 12th, 2010

My Health

It has been discussed a lot about the natural remedies for anxiety lately. Some of these remedies include psychotherapy, medication, relaxation techniques and others. But do they work?

The first step in curing anxiety is to understand and find out what triggers it. Doctors often underestimate the effect that anxiety can have on a persons life and they are quick to dismiss patients concerns once it is ruled out that there is nothing physically wrong. Psychotherapy has proven helpful with those who can afford to attend weekly sessions. Psychotherapy is a time consuming process, and it has to be done sever weeks and even months. Often patients drop out when they do not see any quick results.

An alarmingly common trend amongst doctors is to prescribe antidepressants and sedatives, which are only for a short relief, they only fix the problem temporary. Medications in general will also mask the problem, instead of curing it once and for all. Often changing the medications is another factor that will affect the patient`s health. This is the exact reason many people seek natural remedies for anxiety, which are a great alternative to medications (antidepressants).

The fear and extreme worries that another panic attack might hit again is exactly what triggers the next attack, and this fear will only be treated by learning to relax and eat healthy. There are some natural remedies for anxiety available online. Their premise of course is to teach everyone suffering from anxiety, how to finally cure it. These anxiety programs take you through all the steps you need to cure anxiety, and live a normal and healthy life again, simply by learning to relax and having a healthy diet.

Go on and see reviews of the most effective treatments and Natural Cures For Anxiety. You can stop anxiety and panic attacks from the comfort of your home without any medication, expensive counseling or therapies, all you need is to take action.