Dance Your Way To Fitness

Well, the summmer is well and truly at an end now and as the nights become a little darker and chillier what better way to plan ahead for the colder winter months than by seeking out a new exercise class to help keep us in shape and give us some fun into the bargain?

Dance based  fitness classes and sessions have become one of the most popular of all the available exercise classes, for the simple reason that they combine a terrific workout with a great night out. In fact, they are enjoyed by so many who only actually realise what a strenuous workout they have had while dancing away when they finally leave at the end of the session.

The success of these classes in gyms, schols and halls up and down the country is largely due to heir relaxed, informal nature. There is not the same emphasis on getting moves precisely correct – like there is, for instance, in Pilates or yoga – but rather the emphasis is on getting you up off the sofa and moving about, burning up some of those calories. The classes cleverly combine dancing with aerobic and muscle toning exercises to give a great workout, suitable for all ages.

And the fantastic thing about these types of sessions is that you can choose one which reflects best your taste in music. If, for example, you enjoy Latin beats, then go for Zumba classes. On the other hand if you prefer something a little more funky you may choose to opt for Groove FX or Body Jam. The choice is yours – the important thing is to “get up off your butt” and get exercising!

It does not matter which type of class or style of music you choose, the great thing is that with the combination of a good instructor, fantastic music and simple, easily understood moves, you are most definitely on to a winner. The beauty of these regimes is that you get an all-over workout, with the larger, bolder dance moves working the legs, hip swaying helping to tone your waist and stomach, and arm movements helping to firm up the dreaded bingo wings! Another great thing about these classes is that they are even more fun when two or more people go together. If you have previously avoided joining an exerecise class because you did not relish working out on your own or with a group of strangers, now is the time to rope in a few of your like-minded friends and dance yourself fit!

Learn About Atrial Fibrillation at HeartNotes

Atrial Fibrillation (AFib), irregular heart beat associated with very fast heart rate, is a risk factor for stroke. You may be at risk for AFib, especially if you’re over 60 years. HeartNotes has extensive information on AFib to help you deal with the risk of AFib. You’ll also learn about promising developments to control the risk of AFib.

AFib occurs when heartbeats rise over 100, way above than the normal 60 – 70 beats per minute. Symptoms of AFib include fatigue, shortness of breath, palpitations, lightheadedness and chest pain. Most of the time there are no visible symptoms for AFib, which makes it difficult to deal with. Risk factors for AFib include hypertension, congestive heart disease, diabetes mellitus and stroke. The risk increases dramatically with a score of more than one on these risk factors.

Restoring the sinus rhythm is the most effective strategy to control AFib. Drugs could be used to control AFib with a success rate of approximately 50%. Aspirin and Warfarin act as blood thinners and reduce the risk of stroke. Another approach is catheter ablation, where plastic tubes are inserted through arteries or veins. Modern approaches such as anticoagulants and devices look promising. Apixaban, Dabigatran, Edoxaban and Rivaroxaban are the most effective anticoagulants available in pharmacies

Pay Attention To Your Heart

When we are looking for results in our exercise regime, its important to be able to measure them. If we want to drop a dress size, we buy a similar size, eat well and go to lots of sweaty classes until it fits us.

If we want to lose weight, we hit the gym, cut out the sweets and fizzy drinks and then hit the scales in thre hopes of seeing them show up our dream weight.

And if we are looking to add some some muscle, we pump some iron until we see the shape of our muscles rippling under our tight fitting t-shirt.

But if what we want to achieve is siomply a better level of overall fitness, what is the most effective way to measure that? You can go to the gym religiously and stick to a strict exercise workout but how do you know that it is really working? The simplest method is to exercise using your heart rate zones. This is the most precise and reliable way of checking whether you are getting fitter and you can also measure your progress as you go along to boot.

First, you will need to get hold of a heart rate monitor. These usually consist of a device attached to a chest strap which measures your heart rate, along with a watch on which the all-important rate is displayed. There are lots of different models available, ranging in price from a few quid to hundreds of pounds but when you arte just starting off a basic model is all you really need.

Once you have the  necesaary equipment you need to ascertain your maximum heart rate, so you can work out your training zones using the following calculation:

220-your age = Maximum Heart Rate (for example, 220-25yrs = 195 Max Heart Rate)

Using your Maximum Heart Rate, work out your heart rate range for each of the main training zones, using the table below:


55-70per cent of maximum heart rate

• Burns calories and fat

• Strengthens muscles


70-80 per cent of maximum heart rate

• Improves breathing and circulation

• Burns calories and fat, strengthens muscles


80-90 per cent of maximum heart rate

• Improves stamina, endurance and speed

• Improves breathing and circulation, burns muscles and fat, strengthens muscles


90-100 per cent of maximum heart rate

• Improves power and spring speed

• Gets oxygen to muscles faster

• Improves breathing and circulation, burns calories and fat

• Strengthens muscles

The best way to improve fitness is to do interval training in the heart zones, so keep your eye on the heart rate monitor, watch to see when you are reaching your target zone.

You now have a way to see yourself getting fitter or improve your race times by seeing your recovery times in the light to moderate zones reduce, and see yourself spending longer in the more challenging, intense to maximal zones.

Whether you are aiming to simply get fitter or improve your race times, getting in the zones the best way to get results and track them.

Of course, you are also likely to see all the other results we look for when working out – weight loss, dropping a dress size, toned muscles and bags more energy.







Sorting Out The Truth About Dieting From The Myths

Losing weight can be a challenge, but with the right amount of will power and determination it can be done successfully. But exactly how do you sort out the truth from the welter of information which is available on dieting? For instance what about those how claim you should choose food that is low calorie but fills you up quickly, such as soups, salad or raw vegetables? Or those who argue you should fill up on low calorie drinks especially iced water?

One theory which has been the subject of much controversy in the past but which is gaining new momentum is that so called “crash dieting” can help not only lose weight fast, but also help to keep it off long term. Previously, the perceived wisdom was that very low calorie diets such those espoused by Houston HCG Diet Clinics didn’t really work. Sure, the weight came off at the start, but you soon began to see it pile back on when you switched from the strict regime. However scientists in the UK have now produced evidence that very low calorie diets do in fact work and are effective both at helping achieve that initial weight loss AND in helping keep the weight off in the longer term

Don’t Let Dieting Get You Down

It can be easy to forget why you are trying to lose weight. When you enbark on a diet you are always full of good intentions, but after time, for a variety of reasons, your determination and motivation can falter. Even though your weight loss goals started easily, it is almost inevitable after time that inspiration becomes harder to come by.

The first thing you should try to do for a successful dietery regime is work out at the start exactly what you would like to achieve.  How much weight are you looking to lose? Is weight loss actually your primary goal or are you mainly concerned with getting fitter – albeit that the two often go hand-in-hand.  Do you want to run a marathon, or maybe just some charity running events? Is there a particular weight goal that you have in mind? Do you want to get into shape for a special event, a party or a wedding?

Keep track of your progress. Apart from the  motivation aspect, you cannot really tell how you are getting on if you do not keep records.  Record your progress at least once a week. Be sure to weigh yourself weekly and create a journal. In the journal, keep track of what you are eating on a daily basis and where you are eating it. When you have a record of what you are eating, you will be more mindful about choosing healthier options for your meals.

Being hungry can lead to poor food choices. Try to make decisions about what to eat and when to eat before you are feeling those intense hunger pangs. Be sure you do not wait until you are really starving before you eat. Always plan your meals in advance, and don’t forget to have healthy snacks available. Instead of eating at a restaurant for lunch, you should bring your lunches from home. In addition to being low in calories it will also help you save some money. When someone is hungry, they tend make worse decisions about food. Eat before you’re extremely hungry to avoid the trap of overeating. Pre-plan your daily meals and have a few healthy snacks at hand. Bring your lunch with you instead of going out to eat. This will be easy both on your wallet and on your calorie count.

A weight loss plan that incorporates both diet and exercise is best. Is important to make sure you enjoy the workouts that you are doing a couple of times a week. If you just can’t seem to find the time to workout, try incorporating exercise into more enjoyable activities. How about spending time with your male friends? Shoot some hoops with them! Do you enjoy dancing the night away? Learn some new moves in a dance class. Are you more comfortable with nature? Hit those hiking trails!

When you have a kitchen full of tasty but unhealthy foods, it’s hard to stop yourself from eating them. This works the other way around, though: keeping your home filled with healthy foods means you will go for them first. Stock your pantry with lots of healthy alternatives to junk food, such as veggies, fruits, and healthy, low-fat snack foods. Stop buying junk food! This is the simplest way to make sure you won’t eat it, which is especially helpful when you can’t resist it. Having healthy food within easy reach while you have to go out to get junk food makes you far more likely to choose the healthy food.

No one can lose weight for you. If you have support from friends and family, it can be easier to meet your weight loss goals. You will experience times that will make you feel exhausted or unmotivated. Call upon your friends and family when you have a lack of motivation.