Cardiorespiratory fitness best describes the health and function of the heart, lungs and circulatory system. Cardiorespiratory fitness also describes the capacity of the lungs to exchange oxygen and carbon dioxide with the blood, and the transportation of nutrients and waste products to and from the body’s active tissues. Other terms used and applied to the exercise environment are cardiovascular fitness, aerobic endurance and aerobic capacity. These terms are synonymous.
Cardiorespiratory exercise has proved to have many benefits, such as reducing cardiovascular disease by increasing fat utilization and therefore reducing obesity, and the reduction and management of hypertension and cholesterol. Other reported benefits include improved heart function and oxygen consumption, the ability to perform every day tasks more easily, decreased resting heart rate, body fat stores, anxiety and stress and management of diabetes.
A cardiorespiratory program needs to follow general guidelines to ensure maximum safety and effectiveness. These characteristics are essential for measurable improvements. We call this the FITT principle.
Frequency 3-5 times per week
Intensity 60-90% of predicted MHR
Time Duration 15-60 minutes of aerobic exercise
Type Activities; walking, cycling, jogging, swimming, roller blading, cross training, rowing etc.
Exercise FREQUENCY refers to the number of exercise sessions per week that are performed. The ACSM (American College of Sports Medicine) recommends 3-5 sessions per week to improve cardiorespiratory fitness and to achieve or maintain optimal body fat levels.
Exercise INTENSITY refers to the amount of effort you put into your training session. There are many methods for monitoring exercise intensity, some have been standardized, and are suitable for application to the general population and for those of different fitness levels.
Heart rate (MHR)
Rating of Perceived Exertion (RPE)
The ‘talk test’ method
Maximum Heart Rate (MHR) is determined by:
Men 220 – age
Women 226 – age
A 34 year old male, would therefore have a MHR of 186 beats per minute (bpm). Your exercise intensity is then put into the equation to give an exercise intensity that is specific to experience, fitness level, capabilities and relative to your fitness goals. Those just starting an exercise regime, or having a low level of fitness can benefit from intensities as low as 50-60% of MHR. Higher intensities as much as 90% of MHR are better suited to the more physically fit. As a general guideline, 60-80% of MHR is sufficient for the average population with no contra-indications to exercise.
RPE The ‘Rate of Perceived Exertion’ scale considers all factors that influence exercise intensity and how we perceive that exercise including fatigue and environmental conditions. A twenty-point scale has been devised that corresponds with Heart Rate intensities and allows the participant to determine their perceived effort. This method teaches us to listen to our bodies instead of ‘zoning out’ and can be used in conjunction with Heart Rate.
The ‘talk test’: This is an easy method that anyone can use. The talk test is based on the principle that if you cannot hold a regular conversation while exercising, your exercise intensity is too … Read More
Embroidery is one of the most popular crafts among those who enjoy making custom projects. Many have even turned their love of embroidery into profitable home businesses. Whether projects are destined for personal or business use, most begin with designs that are supplied by companies like dakota collectibles. These experts offer unique stock patterns, custom products and the supplies needed for professional craft businesses.
Classic Needlework Is Still Trendy
Embroidery has long been a popular way to add beautiful, unique touches and color to clothing and other textiles. Today it is also a very popular hobby. Parents often teach it to children to help them develop eye-hand coordination as well as learn about design and color. Many crafters learn it so that they can give new life to older clothing, which stretches the budget. Needle craft is also a relaxing way to create a wide range of personalized items.
Embroidery Is Ideal for Home Projects
Hand embroidered items make ideal gifts and home decorations because they are very easy to customize. Online embroidery design suppliers make the process easy by providing a huge variety of designs that can be adapted for any use. Choices include holiday, animal, floral, occupational and religious themes. There are collections that include baby, kitchen, kids’ and sweatshirt designs. Suppliers also create custom designs from customers’ own artwork. Many craft enthusiasts use the designs to produce home accessories and gifts such as unique towels, pillow cases, appliance covers, picture frames and custom clothing.
Needlework Can Become a Profitable Business
When embroidery fans become good enough to sell their work they often start home businesses. Some offer additional items, such as t-shirts decorated with iron-on transfers. Many sell crafts online, at sites like Etsy or even Ebay. In some cases small embroidery businesses grow to the point where owners buy machines which allow them to better meet customer requests. All of these embroidery enthusiasts need a steady supply of new and interesting designs. Most rely on trusted online suppliers for the most creative products.
Thousands of customers buy embroidery designs from online suppliers. These companies carry a wide variety of products that are easily adapted for personal crafts or embroidery businesses. … Read More
Investing in Real Estate: What You Need to Be Successful
Compared to other investments, real estate investments are less risky. On the subject of real estate, any real estate professional will say that location is everything. The reason primarily relates to various socio-economic factors, market behavior, population density of an area, mortgage interest rate stability, good history of land appreciation, and many more. With that in mind, a location will give you a very good reason for investing in its real estate market when it has plenty of resources available and low and stable mortgage rates.
Treating the investments as a serious business and being extremely knowledgeable about the industry are some of the common traits of the most successful real estate investors. Real estate investments are the only career in the nation that has no standard program of formal training. Your success depends largely on your ability to obtain useful information and advice when you need it. The only way to find answers is to find a mentor to teach you the details of this activity. Choose a mentor who has knowledge, motivated, accessible, and meets high ethical standards and business. However, do not abuse the trust of your mentor by constantly asking for information that you could get by reading. It also requires you to do your own research. You can search the non-profit associations of real estate investment associations or landlords to locate advisors.
To be a successful real estate investor you must also be an entrepreneur at heart, be people oriented and be ethical. Therefore you have to have a goal and look for prospects to make that goal possible. Finally, a successful real estate investor must possess a code of ethics because much of an investor’s business is based on reputation. Folks want to bargain with those who are genuine and dependable. A good reputation definitely opens doors to a lot of business deals.
Gordon Tang is one of the most renowned investor in the world. He is widely identified for his association with APIC (American Pacific International Capital), which was founded in 2002 and has its hq in San Francisco, California. For Gordon Tang, success is about being aware of what to invest in and how to successfully take care of those investments regardless of where they are located across the world. The successes of APIC should serve as a prime example of how to effectively manage properties in both the U.S. and China. Gordon Tang states that it’s not so hard to maintain a watch on the productivity of properties even though they are an ocean apart. The technique is to assign different management companies to take care of some of the properties. When it comes to overseeing hotels, shopping malls and commercial buildings via different management companies, Gordon Tang deserves a fair share of the credit for APIC’s successes. APIC has been able to weather economic storms while creating opportunities and high returns for investors with Gordon Tang‘s profound knowledge of … Read More
Debt Consolidation Tips
Debt consolidation is a form of combining all your debts that are insecure into a payment of a single month. A consolidation loan is a way in which you can use to do debt consolidation. It is possible to take out a debt consolidation using a debt consolidation loan from a bank.
The major benefit to an unsecured debt consolidation loan is that no property is at risk. While the interest rate may be wider than a secured loan it may be less than is charged on various credit card balances, therefore, lowering your interest burden and also your payment. In order to reduce your debt you can transfer your credit card balances to a card with a lower interest rate. A debt manager will help to negotiate lower interest rates with your creditors if you are experiencing serious credit issues so that the interest rates may be lowered.
It is important to choose debt managers carefully since some use unscrupulous practice and also charge high fees. One should ensure to check for additional taxes and commissions and extra costs like unnecessary credit insurance. The consolidation loan can fail to work if there occurs a new debt, so it is wise to change the way you spend your cash, and also you should ensure to choose the right loan.
You can save money on interest when you lock in a lower interest rate with a consolidation loan. Consolidation of debts assist to when you are consolidating your debt and then make fewer payments each month and simplify and streamline your finances. Debt consolidation helps a person to eliminate debt faster, put less amount of money towards interest and you will make payments soon to your principal.
Debts can be paid off over time when a person chooses his or her loan term or balance transfer promotional period. You can decide on the amount of cash you need and the compensation method that will fit you so much time as you have a home or personal equity loan. When you have been approved then you can begin paying off your consolidated debt by making payments monthly to the bank depending on your loan repayment. A balance transfer allows you to pay off other credit cards or loans and the balance transfer is commonly offered by your credit card.
Debts can always be consolidated from credit cards which comprise medical bills, store cards, and others whether you decide to choose a loan or a balance transfer. … Read More
You will often come across some well publicized myths about weight training that have no basis in fact. These myths are perpetuated by people that do not want to put the effort into weight training, or know nothing about it at all.
Many people think that if you weight train for a little while, you will get really big. The truth is that the majority of people who weight train will never get very big at all. To develop large, bulky muscles requires hard training, strict adherence to diet, and hormones. It is very difficult indeed to build your body as large as Arnold Schwarzenegger or other well known body builders. To do so would take many years or hard daily training. You would also need to completely overhaul the way you eat, and massively increase the calories you consume each day. Most people simply do not have the time, will, or ability to put this effort in and achieve similar results. So the truth is that it is very hard to get big from weight training.
Another myth is that if you start weight training, you will have to spend hours in the gym every day. This is simply not true, as you can achieve noticeable, visible results from two or three half hour sessions per week. The trick is to keep doing it and not give up. As little as 90 minutes training per week is enough to improve your health, strength, and physical appearance.
One of the myths that really needs to be exposed is that as we get old, our bodies decline and there is nothing we can do about it. Much of this decline is the result of inactivity. Muscles naturally shrink and become weak if they are not used, so by maintaining a weight training regime throughout our lives, we can stave off the decline of old age and remain active well into our nineties.… Read More
Ways Of Repairing Your Credit Card When Getting In Business
Paying your bills using your credit card is an experience one cannot help to wait especially when you are first starting a business. Those who are doing business usually proof that they are responsible people, capable and that they are self-sufficient.
When your credit card rating is down the tubes, paying your bills is very worrying. Business credits and personal credit are rated separately, but for this case that your business is starting, your credit card is what will be monitored the most. The reason why they pay more attention to your card is that you will have no tax returns to proof your financial capability. Many credit companies will, therefore, jump to your personal credit card history because of this reason. How to get your payment cut from credit card later should be your concern when you are creating a business credit portfolio.
Removing all the problems associated with your personal credit card will improve the rankings of your business card. The following are some of the things you should ensure when repairing your card.
The first thing that you should do is to have the history of your personal card reviewed. By knowing the current score of your card and its history, you will be able to increase the card rating. To know your credit score is important but it will not reveal to you about some late payment made, defaults, collections or credit type. Reporting agencies should first give you the credit report before you think of repairing the card.
The other thing to do is to talk to an expert repairing personal credit cards. the personal credit repair expert improves your cards history and also is known to have contact with many major creditors. It is usually good to work with a person who has direct contact with decision makers of major credit card companies. When you get a specialist in credit card repair, the work will be done within a concise time.
Also, it is good to ensure that your card has many types of credit that will finally appear on the reports. The harm that many people do to their cards account without their knowledge is to charge maximum limit to their cards and to remove them from the history. Your credit card account could also be weak because there was no variety. Loans involving small amount of money should be taken and repaid because they increase the card’ scores.… Read More