You already know running, walking, biking, dancing, and other traditional heart-elevating activities improve your cardiovascular health but did you know about the benefits of these less conventional cardiovascular health boosters?
Meditation: While regular exercise and a healthy diet are well-known ways to improve cardiovascular health, meditation is an often-overlooked method. Studies have found that meditation can help reduce blood pressure, decrease heart rate, and improve overall heart function. Meditation can also help manage stress, which is a significant risk factor for heart disease.
Laughter: Believe it or not, laughter can also improve cardiovascular health. Studies have found that laughing increases blood flow, which in turn improves heart health. Additionally, laughter reduces stress and releases endorphins, which can improve mood and reduce inflammation in the body.
Cold water immersion: Taking a dip in cold water, such as a cold shower or ice bath, can also benefit cardiovascular health. Exposure to cold water can increase heart rate, blood pressure, and oxygen consumption, which can improve overall heart function. Cold water immersion can also reduce inflammation in the body and improve circulation.
Music therapy: Listening to music can also improve cardiovascular health. Studies have found that listening to calming music can reduce stress and anxiety, which in turn can improve heart function. Additionally, music therapy can be used to help manage chronic conditions, such as heart disease and hypertension.
Acupuncture: Acupuncture is an ancient Chinese medical practice that involves inserting needles into specific points on the body to promote healing. While acupuncture is commonly used to treat pain and stress, it can also benefit cardiovascular health. Studies have found that acupuncture can help reduce blood pressure, improve heart function, and reduce inflammation in the body. Additionally, acupuncture can be used to manage conditions such as hypertension, arrhythmia, and angina.
Did any of the health benefits of these unconventional ways to improve your cardiovascular health surprise you?
You have finally decided you are ready to start building muscle mass but you want to make sure that the time you invest will be worth it. It can be hard to know which exercises will give you the most bang for your buck (this is where hiring someone from my team can come in handy). There are a variety of exercises that are considered to be the best for building muscle, but some stand out as particularly effective.
One of the most popular exercises is the squat, which targets the lower body, including the quads, hamstrings, and glutes. Squats are a compound exercise that engages multiple muscle groups at once, making them highly effective for building overall muscle mass. Additionally, squats can be performed with a barbell, dumbbells, or bodyweight, making them a versatile exercise for individuals of all fitness levels.
Another highly effective exercise for building muscle is the deadlift. Similar to squats, deadlifts are a compound exercise that target multiple muscle groups, including the back, glutes, hamstrings, and calves. Deadlifts can also be performed with various equipment, including barbells, dumbbells, or kettlebells, making them a flexible exercise for those who want to build muscle at home or in the gym.
Bench presses are another popular exercise that can help build muscle in the upper body, particularly the chest, triceps, and shoulders. Whether performed with a barbell or dumbbells, bench presses can be modified to target different areas of the chest and arms, making them a versatile exercise for building muscle mass in the upper body. It's important to note, however, that proper form is crucial when performing bench presses to avoid injury. If you are unsure of proper form a session or two with a personal trainer near you can be incredibly helpful.
Finally, pull-ups and chin-ups are highly effective exercises for building muscle in the upper back, biceps, and forearms. These exercises can be performed with a pull-up bar or assisted machine, and they can be modified to increase or decrease the difficulty level based on an individual's fitness level. Pull-ups and chin-ups can be challenging at first, but with consistent practice, they can be an excellent exercise for building overall upper-body strength and muscle mass.
While there are countless other exercises you can incorporate into your muscle building routine, getting proficient at these exercises will help you see some dramatic gains in muscle mass.
If you are ready to commit to a new program, my team at Alison Roessler Fitness is ready to help you level up your health and fitness. Our team of personal trainers will help you smash all your goals.
With over 23 years as a personal trainer, I can't count how many times people I just met or have never met have asked me this question.
I cannot provide specific caloric intake recommendations to someone on a whim as they vary based on individual factors such as age, gender, height, weight, and activity level.
However, there are general guidelines for caloric intake that can be used as a starting point. The average adult needs about 2000 to 2500 calories per day, but this can vary depending on their lifestyle and metabolic rate.
Factors that can affect caloric intake include age, gender, and physical activity. Younger people may require more calories than older individuals, as they tend to have higher metabolisms. Males generally need more calories than females, due to their higher muscle mass and greater overall size. Additionally, people who engage in physical activity, such as athletes or manual laborers, may need more calories to fuel their bodies.
It is important to note that calorie requirements may also vary based on personal health goals. For example, someone trying to lose weight may need to reduce their caloric intake below the average adult range, while someone looking to gain weight or build muscle may need to consume more calories. It's recommended to consult with a healthcare provider, registered dietitian, or nutrition certified personal trainer to determine the optimal caloric intake for individual needs.
Calculating caloric needs involves taking into account one's basal metabolic rate, which is the amount of energy required to maintain basic bodily functions, and physical activity level. There are many online calculators available that can provide an estimate of caloric needs based on individual characteristics, but these estimates should be used as a starting point rather than a definitive guideline. I often recommend this calculator.
Ultimately, maintaining a healthy caloric intake involves balance and moderation. It's important to consume a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, while also being mindful of portion sizes and limiting intake of processed and high-sugar foods.
If you are ready to take your health and fitness to the next level, connect with us today. The Alison Roessler Fitness team is ready to help you. We offer in person personal training in Oakland as well as sessions over Zoom.
The concept of spot reduction refers to the idea that performing exercises targeted at a specific area of the body, such as the abs or thighs, will lead to fat loss in that area. However, this is a myth as it is not possible to selectively burn fat in specific areas of the body. When we exercise, we burn calories, and the body draws energy from stored fat reserves, but it does so in a systemic manner. In other words, fat is burned from all over the body, not just the area we are targeting with exercise.
Secondly, the body’s fat storage patterns are largely determined by genetics and hormones. This means that even if we do hundreds of crunches per day, it will not necessarily result in visible abs. The body will burn fat from all over the body, but the distribution of that fat loss is largely determined by our genetic makeup. It is also important to note that the body tends to store fat in certain areas based on sex, age, and lifestyle factors.
Thirdly, while exercises targeted at a specific area of the body may help tone and strengthen the muscles in that area, they will not necessarily lead to a significant reduction in body fat. To achieve significant fat loss, we need to engage in regular aerobic exercise and strength training that works the entire body, combined with a healthy diet. This approach will lead to a gradual reduction in body fat over time, but it will not result in spot reduction.
Finally, it is important to understand that the idea of spot reduction is often promoted by the fitness industry as a way to sell products or services. However, there is no scientific evidence to support the idea that spot reduction is possible. Instead, we should focus on overall health and fitness by engaging in regular exercise and making healthy dietary choices. This approach will lead to a healthier body, increased energy levels, and a greater sense of well-being.
If you are ready to take your health and fitness to the next level join the Alison Roessler Fitness team at Truve in Oakland for in person or virtual personal training sessions over zoom. Our team of personal trainers and exercise professionals is guaranteed to be the best you will work with in Oakland and the East Bay.
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