(Source: gym-fit, via andflex)
5 Benefits of a Cardio Workout: When looking to lose weight, you may have been told that you need to increase your cardio. What exactly is cardio? Cardio is short for cardiovascular, which is a term used to reference the entire circulatory system. When told to ‘increase cardio’, it simply means to perform exercises that will increase your heart rate and improve the circulatory system. Aside from weight loss, there is actually a long list of benefits that can be derived from performing cardiovascular exercises. Below are the top 5 benefits that you can obtaing:
1. Improved Heart Health: Your heart is a muscle, and just like any other muscle in your body, it can benefit from exercise. It can weaken over time if not given a regular workout and can eventually fail as a result. By performing cardiovascular exercises, increasing your heart rate for at least 30 minutes or more at a stretch, you can strengthen the heart and help protect yourself against heart related illness.
2. Improved Brain Function: Researchers at Boston University performed studies to determine if heart health had any effect on brain health. Their study showed that individuals with weak hearts due to insufficient physical activity had less brain volume than individuals with strong hearts. A weak heart is unable to pump blood efficiently, therefore lessening the amount of oxygen that gets carried to the brain. An oxygen depleted brain ages much more quickly and can contribute to concentration issues and memory loss.
3. Improved Sleep: Roughly half of the world’s population suffers from a sleep disorder of some sort. As a result of this, more and more prescriptions are being written every year to aid those in falling asleep and staying asleep. Recently, studies have shown that obese individuals who routinely take sleep medication have a higher risk of death. A study published by The National Sleep Foundation found that individuals who performed cardiovascular exercises 3 to 4 times per week, fell asleep 54% faster and slept 37% longer than individuals who did not exercise.
4. Increased Bone Density: Osteoporosis is a condition that affects many aging women as a result of lost bone mass. Studies have shown that when cardiovascular exercises are performed several times per week, for at least 30 minutes at a time, bone density can increase by as much as 12% over a period of 6 months.
5. Alleviates Depression: A study that was published in the Archives of Internal Medicine was conducted on 156 individuals who had been diagnosed with clinical depression to determine of exercise had any effect on their emotional status. One third of the group followed a cardio exercise program, one third took antidepressants and the other third followed an exercise program, but also took antidepressants.
The study concluded that exercise works better at alleviating depression than medication after a 16 week period, and was even more effective than those who exercised while on antidepressants. In short, increasing your amount of cardio and improve your overall health not only helps you to lose excess weight, but also boosts your mood, strengthens your heart and improves your overall health. Performing cardio exercises 30 minutes per day, 3 to 4 times per week is enough to reap the benefits and provide you with noticeable results.
(Source: reactiviate, via little-miss-curvy)
Caramelized Peach Caprese with Smoked Sea Salt
Grilled Eggplant, Pepper and Halloumi Cheese Sandwich
Pretzel frozen hot chocolate / Recipe
(Source: fabulousandfeisty, via little-miss-curvy)
(via Large Sturdy Thick Canvas Groceries & Sht by emilymcdowelldraws)
Breakfast breakfast breakfast!
Yes, it is the most important meal of the day, our mothers were not lying to us! Breakfast itself has many important benefits to your health and not just kicking those annoying homeroom hunger pains!
Benefits of breakfast: Repeated studies have shown that having breakfast daily can help you have a more nutritionally diet, lower cholesterol, improve concentration and performance, and offers more strength and endurance during physical activity (source).
If you’re skipping breakfast then you might be missing out on more than you think and not just the chance to eat the best food known to humankind.
Side Effects of Skipping It: Skipping breakfast can lead to weight gain, menstrual irregularities, lowers ability to problem solve, grumpy moods, and even more physical side effects like: dizziness, headaches, low-sugar, and a rapid heart-rate (source)
So, you know that breakfast is good to eat but what DO you eat? If you’re stuck on what to eat for breakfast here are some healthy and yummy options to consider:
- oatmeal with skim milk (almond milk is yummy too!) & fresh blueberries
- whole wheat waffles with bananas & peanut-butter
- pancakes with sliced apples & yogurt
- eggs & a slice of toast with turkey bacon
- strawberry parfaits (or blueberry or both!) (recipe)
- sunrise sandwich with turkey,cheddar, and guacamole (recipe)
- Smoothies (50+ recipes)
- peanut butter on toast with fresh strawberries on top
Need more? Click here or here or here for more recipes!
Need vegan/vegetarian ideas? Click here or here or even here!
Remember that breakfast is always important and it can improve your academics, mental health, and a multitude of other things. Be sure to eat up to fuel your body daily!
~ Dani (little-miss-curvy)
*deep voice* yummy yummy
(Source: iocanetolerance, via funeralformyfat)
Homemade Mint Chocolate Chunk Ice Cream (by Deliciously Yum)
(via Pho inspired Green Leaf Noodles with Sweet Onion Broth - Divine Healthy Food)
I’m pro carbs and anti pants