There is a very big discrepancy between the Kcal burned for 30 minute elliptical on your calculator, vs the cound on the machine itself. 100% difference. When my elliptical says 300 Kcal, this calculator says 679. I don’t know which is right, but the guy at the YMCA says trust the machine (though I haven’t entered ht, wt, etc). What is your take on this?
A recent randomized crossover trial of lower-intensity or high-intensity exercise showed decreases in clinical SBP with both types of exercise. However, there was no decrease in mean day or nighttime ambulatory BP with either form of exercise.42 Aerobic interval training (AIT) combines episodes of high-intensity with episodes of low-intensity aerobic exercise. At least two randomized studies have suggested an advantage of AIT over continuous aerobic exercise.43,44 Some patients, of course, have limited ability to use their legs, and upper extremity aerobic exercise also has been shown to lower BP.45
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Metabolic syndrome—the evil trifecta of increased blood pressure/cholesterol, high blood sugar, and fat around your waist—is one of the worst side effects of our sedentary lifestyle. It signals diabetes, heart disease, and even early death. But we have an old-fashioned cure to this modern-day disease: exercise. Any cardio exercise, including walking, can stop metabolic syndrome and even reverse the damage, according to a study published in Circulation. But intensity is the key to revving up your metabolism. Rather than just taking a leisurely stroll, try alternating walking fast and slow.  Here 16 more ways to channel the benefits of walking into weight-loss.
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Every session of aerobic exercise should include a warm-up and cool-down. The warm-up period should not include static stretching, but should instead be a gradual increase in pace and intensity of the exercise. This allows for the body to increase blood flow to the muscles, and decreases the likelihood of a muscle or joint injury. The warm-up should last between 5 and 10 minutes. The cool-down session should last a similar amount of time as the warm-up, with the pace gradually decreasing. Stretching exercises would be appropriate after aerobic exercise.

It can be started slowly (try using a treadmill to moderate your pace) and built up as you feel comfortable. It will help open your airways and make breathing a bit smoother. It will strengthen your lungs and help improve on your breathing and reduce your asthma symptoms. Asthma patients' lungs are more sensitive to cold air or hot air and pollen and other things from the atmosphere.
I suggest keeping records of your weekly progress by writing down what happens, or at least checking off that you followed through, and then setting your weekly plan every week for at least three months. Then at three months, you can evaluate your progress and see if any changes need to be made. How will you know if you're ready to stop setting weekly goals each week? Ask yourself if you believe you will be exercising regularly in six months. If the answer is "I'm not sure," or "no," then you ought to continue to set weekly goals. If you are confident that you can maintain the behavior and will be exercising in six months, then you may not need to set weekly goals, but at the first sign of slipping, you ought to go back to it.

Some of the most interesting and overwhelming evidence supporting the need to be physically active is from the research being conducted at the Cooper Institute for Aerobics Research in Dallas, Texas. Dr. Kenneth Cooper, known as the "father of aerobics," founded the Cooper Clinic in the early 1970s to investigate the effects of physical activity and fitness on health and longevity and to help people develop healthy lifestyles.


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According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in America for both men and women, taking roughly 600,000 lives each year. However, many of the risk factors for heart disease, such as high blood pressure and obesity, are preventable and treatable, and regular cardiovascular exercise is one of the best ways to improve heart health.
Walking is also really easy to do, he points out: “You can do it anywhere, it's easy to get started, and there’s no setup time.” And, if you want to lose weight but are nervous about diving straight in to higher-impact activities, walking can help you lose body fat upfront, before you add in other types of fitness like running or spinning, says Matheny.
Fitness Disclaimer: The information contained in this site is for educational purposes only. Vigorous high-intensity exercise is not safe or suitable for everyone. You should consult a physician before beginning a new diet or exercise program and discontinue exercise immediately and consult your physician if you experience pain, dizziness, or discomfort. The results, if any, from the exercises may vary from person-to-person. Engaging in any exercise or fitness program involves the risk of injury. Mercola.com or our panel of fitness experts shall not be liable for any claims for injuries or damages resulting from or connected with the use of this site. Specific questions about your fitness condition cannot be answered without first establishing a trainer-client relationship.
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