Makes your heart strong by these exercise

 In one of the greatest risks to heart health besides smoking and other obesity is being inactive. A sedentary life can lead to weight gain, weak muscles, and a weakened heart. Regular exercise can strengthen your heart, improve circulation, lower blood pressure and increase your energy level. You will lose weight, reduce stress, have stronger bones and muscles, and sleep better if you get regular exercise.

People who have been inactive for several years should see their doctor for a full checkup to rule out any heart disease or other conditions that may limit their activity level. After getting the go-ahead from the doctor, begin an exercise program that includes stretching, aerobic cardio workouts and strength building exercises.

Makes stretching exercises will help prepare your muscles for exercise and reduce the risk of muscle strain. Stretching also helps to lengthen the muscles for greater range of mobility. Stretching also increases joint flexibility. Even people who suffer from arthritis can benefit from stretching exercises by increasing flexibility and reducing pain. Stretch for about 10 minutes beginning with your arms, then your trunk and then your legs. Stretch each muscle group from your head to your toes before beginning the aerobic portion of your healthy heart exercise routine.

Making Cardiovascular Aerobic exercise is steady physical activity that works all the major muscle groups. Prolonged activity lasting 20 to 30 minutes per day, 3 to 4 times each week, causes the body to increase oxygen use, strengthens the heart and lungs, and improves lung capacity. Aerobic exercise for a healthy heart includes walking, jogging, dancing, step aerobics, swimming and bicycling. A good aerobic exercise workout can be done on rowing machines, treadmills, stationary bikes and elliptical machines. Beginners should not push themselves and adjust aerobic exercise to their fitness level. Try to work at about 65 to 75 percent of your maximum endurance until your fitness level increases. Aerobic exercise is also an ideal way to burn fat to lose weight.

The strength training exercises consist of using one muscle or a group of muscles by repeatedly contracting and relaxing the muscle. Strength training helps to reduce body fat and increase muscle mass for a healthy heart. If you're new to strength training, start with beginner-level isometric exercises and light weights. Functional exercises, such as squats, lunges, pushups and crunches, are also very beneficial for all fitness levels. It's a good idea for beginners to join a gym with personal trainers who can offer advice on the most effective way to strength train and avoid injury.

The better time to get protein for building muscle

 From the start plying bodybuilding and takes supplements to reach to bodybuilding's hero everybody should know about the times of taking supplements and the kind of these all of this before building muscle. 

And Health tips abound in the area of exercising and building muscle. What to eat, what to drink, what supplements to add to the regimen. Here is a story of health secrets regarding how to build strong, healthy muscles. It concerns when you should eat protein to maximize its effect. The Doctors Health Press also publishes the Doctors Health e-Bulletin, a daily health e-letter sent to over 100,000 readers and growing. Each day, readers can expect specific natural health advice, news and breakthroughs delivered directly to their inbox. Plus, all readers of the Doctors Health e-Bulletin are entitled to receive special offers for various books and newsletters, plus natural products from our various partners, including ....... Nutritionals.

Health tips abound in the area of exercising and building muscle. What to eat, what to drink, what supplements to 

add to the regimen. Here is a story of health secrets regarding how to build strong, healthy muscles. It concerns .when you should eat protein to maximize its effect.

And when people exercise on a regular basis, their muscles experience a continuous cycle of muscle breakdown 

(during exercise) as well as remodeling and growth (especially with weightlifting). Athletes have long experimented with ways to enhance muscle growth. One trend of late is using high-protein beverages during and after exercise. Many studies show possible benefits with them.Of specific interest is the effect of the essential amino acid "leucine" contained in these products. Two papers hone in on this in the latest "American Journal of Clinical Nutrition."

It is reasonable to think that eating foods with high-quality protein (e.g. milk) during and/or immediately following exercise would help muscles get stronger. Muscles need to be both encouraged and nourished on the path to growth. 

In the first study, researchers investigated whether, after exercise, taking one large dose of whey protein (25 g) was better or worse than taking smaller doses (2.5 g) 10 times over an extended period. The idea with the small "protein shots" was to mimic how another milk protein -- "casein" -- is digested. 

One study had people use a leg-extension machine and see which was best. The other had people use a stationary 

bicycle. In both, they evaluated how protein was synthesized after exercise. The result was this: consuming a 

large amount of protein immediately after exercise boosted muscle protein synthesis more than periodic smaller doses. 

Concerning the substance leucine, one study found that muscle protein built up 33% more after the higher-leucine 

beverage. Thus, the conclusion was that you can manipulate your muscle growth post-exercise by choosing what to eat. In 

particular, leucine may play an especially important role in stimulating muscle growth when your workout is done.