• Consult a physician if you are planning to start start a workout regime.

If you are a beginner, we advice you to consult your physician before starting your workout regime, especially the one who  have health complications.

• Do not workout on empty stomach or Full Stomach.

Do not workout just after having a heavy meal, working out in full stomach leads to cramps. The stomach needs a good amount of blood to aid in the digestive process but during physical exercise blood flows to the working muscles, so the food sits in the stomach blocking proper digestive process. Also it is not advisable to exercise on empty stomach, cause our body needs enough energy to work, so our body needs carbohydrates and our muscles are powered by a modification of these carbohydrates called glycogen. Also when you workout on an empty stomach you reduce your blood and muscle glucose. Your brain is your control center which runs on glucose. When the brain is unable to get glucose, the hormone cortisol will start to break down muscle. Your body goes into conservation mode and holds onto everything it can – especially fat.  So what is the best we can do before your workout, we need to fill something, the best way is to consume fruits to optimize  your fat burning with some carbohydrates also fruits are easily digestible and it supply enough glucose to aid our workouts.

• Consume good amount of Fluid During Workout session.

During workout sessions our body easily get dehydrated, our body gets heated up while exercising and our body tends to give away fluid for cooling down (sweating ), So to avoid from getting dehydrated we need to consume enough fluid during workout sessions.

• Inhale and exhale good amount of  air while Working out

Breathing in and out fully and deeply is very important while working out,  it helps  you to reach your fitness goals. If you are not focusing on proper breathing technique, workout may seem more strenuous than it needs to. You need to inhale enough air to help ignite the burning of fat.

Get into a regular rhythm and keep the pace constant that will help you supply your physique with the right amount of oxygen and give you something to focus on also it will help your brain function in a better way

• Stretch yourself out before workout.

Stretching before and after workouts can relax your muscles which can reduce the risk of injury.

• Dont Overstress your Muscles Stretch yourself our before and after workout.

It is not advisable to over do your workouts It will strain your muscles resulting in injury.

Cardiac workouts consists of aerobics exercises like jogging, walking and swimming, cardiac workouts can burn unwanted body fats and it pumps blood to almost all part of body, these kind of exercise is named cardiac because it makes heart beat rapidly it resulting in gives extra work to heart and lungs .

Cardiac workouts

• Running
• Cycling
• Walking
• Jogging
• Rowing
• swimming
• Sit ups
• Participating in sporting activities like badminton, soccer etc

The Benefits

It increases the maximum oxygen consumption it improves cardio reparatory function ie: heart and lungs function.

• Makes your heart and lungs Stronger
• Helps in losing weight
• Helps to Increased bone density
• Helps to Reduce stress
• Helps to reduce the risk of heart disease and some types of cancer
• Temporary relief from depression and anxiety
• Improves your self confidence about how you look
• Better sleep
• Will be more energetic

So what are you waiting for make a resolution that you are going to stay fit for ever and burn down those excess calories and stay energetic, it will reflect in you everyday activity. Buy a treadmill or go to you gym and run on treadmill, or stay active by participating in sporting activities.

If you are planning to run out doors it will be good if you are selecting a park or a beach, it is very important to stay away from polluted air while jogging. It is important about the shoes you wear while jogging it should be cushioned enough to be comfortable for your feet, if you dont wear a proper foot gear it may damage your cartridge.

Cardiac workouts are ideal for heart patients it helps them to rejuvenate their heart and make them more active and healthy, I have seen it happening ,one of my uncle had a block on his heart and he took it as a challenge and followed a strict daily cardiac session, he started running from his office to his home, now after 5 years he is healthy and running 8 kms every day, and no blocks for past 5 years and now he is 60 years old !

Cardiac workouts are good for those who are having type 2 diabetics. Cardiac workouts can reverse aging  process of human body, it pumps blood to every corner of our body making it healthy, it tones our skin by giving a healthy glow.