Outdoor Cardio. Have Fun!

I know for a fact that lots of people get bored doing cardio on a treadmill or a stairmaster at the gym, and especially at home.

At least a gym is more populated and most of them usually have plasma screens right in front of the cardio section.

However, it is so neat to ride a bike in the mountains, which is in fact, a great way to get rid of fat and also to get away from it all.






Running on a beach is also a good way to burn off calories.

Now, I know that for some of you, it is not that easy to get away from it all, with work and kids, and you might have to squeeze in your cardio workout at the gym, or at home, because of lack of time for a separate outdoor session.

Nevertheless, try to make an effort and change your routine schedule. You don't have to always do the same workout, change is good for your mental health, you fight the now and then boredom that sometimes overcomes us all, and you can have a nice time with your family or friends and have a workout at the same time. It's also good to have quality time with the ones you love.

Ride a bike, or go jogging at the beach or near your neighborhood. Have a basketball game with your friends or kids. Basketball burns major calories! Just take the time to appreciate family and friends, change your cardio workout once in a while and have fun. Working out is fun! If you don't see it that way, then you'll have a problem on the long run, probably you won't see the results that you want, and you'll end up quitting. We're here to help. Send me an e-mail or post a comment.

Give Your Brain A Boost

We know it's a good thing for physical health. Now a new study reports that long-term physical activity, particularly walking, will help boost your brain power.


The study from the Harvard School of Public Health looked at more than 18,000 women ages 70 to 81 during a period of approximately 18 years and concluded that long-term regular physical activity, including walking, sharpens memory and increases learning ability and attention span.


Perhaps the best news is that the study found walking at an easy pace was sufficient for positive results. The key was frequency. According to lead researcher, Jennifer Weuve, MPH, ScD, the cognitive benefits first became apparent with two hours of easy-paced walking per week. Weuve defines an easy pace as taking about 20 or 30 minutes to cover a mile. Walking six hours a week at an easy pace, or expending the same amount of energy at another exercise, is associated with the most benefits, according to Weuve.


How does walking promote brain health? Once again, according to Weuve, regular physical activity benefits the cardiovascular system. Better cardiovascular health is related to better cognitive function. Physical activity also appears to have a direct effect on the brain itself.

It appears to promote the production of chemicals in the brain, called nerve growth factors, that improve the brain cells' survival and growth.

Till next time,

Exercise To Music

Studies have consistently shown that exercising to music helps pass the time, increases motivation, and decreases sensations of pain and discomfort. 

As a mood enhancer, music might even motivate you to push yourself harder during your workout. Music helps us get into an altered state of consciousness commonly called "flow," which is characterized by complete immersion in the activity and a sense of effortlessness. 

Picking the right music is a personal choice. Studies have shown that any kind of music, from pop to classical, can enhance mood and make your workout more enjoyable. Slow music tends to be relaxing and lowers the heart rate, so it is better used to reduce anxiety before a competition than for motivating you to optimal performance.

Generally, researchers advise picking music that is upbeat and matches the tempo of the exercise you are doing. Or choose by theme: Remember those songs from Rocky, by that rock group Survivor? That's great motivation right there pal! Also, the music from Chariots of Fire, or other music associated with sports tend to produce positive, nostalgic feelings. 

Keep the music loud enough to block out other auditory distractions so that it becomes a central focus of your attention, unless you're running or biking in highly congested areas where you'd want to be aware of nearby traffic.

Get motivated! Be inspired! Workout to music! 

Till next time,

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