Thursday, May 29, 2014

weight loss and fat burning products

The very best weight loss and fat burning products available today. These techniques, and tools for fast body fat loss, building lean muscle, losing weight, and lowering body fat percentage by natural proven methods. Complete guide to fat loss. Learn how to lose fat and body weight using the correct nutrition and training plan. Get the Truth About this Years Top Fat Burner!

Phen375 is a pharmacy grade food supplement with diet program included - both extensive diet plans and exercise video instructions. It is great choice for people who look for that extra to help them with losing weight and getting motivation. Consuming excessive calories without burning it off normally results in fat. Phen375 helps you by controlling your appetite; allowing you to make sensible dietary choices. While using Phen375, you will consume fewer calories and lose the weight quickly, safely, and with confidence.I came across Phen375 while surfing the web and I decided to order a month’s supply.After 2 weeks the results were nothing less than a miracle, I had already dropped 11 pounds.
R.D.K holdings S.A

Sunday, May 25, 2014

Fat Burning Foods

 Each one of the following foods is clinically proven to promote weight loss. These foods go a step beyond simply adding no fat to your system – they possess special properties that add zip to your system and help your body melt away unhealthy pounds. These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy.  You can include these foods in any sensible weight-loss plan. They give your body the extra metabolic kick that it needs to shave off weight quickly. A sensible weight loss plan calls for no fewer that 1,200 calories per day. But Dr. Charles Klein recommends consuming more that that, if you can believe it   1,500 to 1,800 calories per day. He says you will still lose weight quite effectively at that intake level without endangering your health. Learn about the numerous fat burning foods that can help slim your waistline. You can find a list of natural fat burning foods for fast weight loss without starving. Certain foods can speed up your metabolism, which controls the body's ability to burn fat.
Fat Burning Foods

Saturday, May 24, 2014

Human energy field energy systems

Eight ounces of orange juice will provide a person with enough chemical energy to run about one mile. Calories are the measure of energy stored in food. This can be transformed into energy in the body. The protein of muscle tissue is a large reservoir of where the energy is stored. A major consideration in most sports is the energy production and consumption. Several vitamins are needed for energy. Niacin and other B vitamins are necessary for the production of energy. Your body needs other sources of energy such as water,minerals,carbohdrates that are found in food. Carbohydrates and fats are the primary energy nutrients but you also need protein.
 Exercise is a stressor to the body and your body will respond with the us of energy. Your muscles will need to use and replace energy. It is important to eat high protein and carbohydrate food to replace the energy used. If exercise is done over a period of time the body will adjust accordingly. A new swimmer will use more energy at first once they are in shape and the body adjusts to swimming their energy usage goes down. The effect of training will reduce the amount of lactic acid building up and the expenditure of energy.
 The human body is basically a muscular machine designed for movement. When you exercise the body systems go into work to increase energy to the muscles. The higher your heart rate the higher your metabolic rate. Oxygen consumption, heart rate and respiration respond to the increase in energy used. The same is true for walking and running. The more you do it the less energy you use but you burn calories. Home exercise equipment will also provide a good aerobic work out. Working out on elliptical, stair climbers, and treadmills provide a good way to burn calories and build up energy.
Human energy field

Friday, May 23, 2014

Diet dietary guidelines

If you want to lose weight you should make diet plans with good dietary guidelines
 If you are looking to start a diet you need to make sure it is healthy for you. Take the time to set a weight goal that can be achieved with good dietary guidelines for food and exercise. Make your own free diet plan instead of joining some expensive club.
First make a list of foods that are healthy and not full of calories. Foods like dark green and yellow vegetables need to be included in your diet.You need to choose foods that are low in fat,saturated fat and cholesterol. Just read the labels on food packages these will give you all this information. You need to stay under thirty percent of calories from fat in your daily intake. Choose a diet that is moderate in sodium and salt, 2400 mg is a reasonable amount for your dietary intake each day.
Remember this is not a crash diet you need to stay healthy and work out to keep your energy levels up.  A positive approach is also important to maintain your weight weather your trying to lose or gain weight. Your nutritional needs are based on your age, lifestyle, and your level of physical conditioning. If you are looking for someone to help consult with a registered dietitian. Many companies and schools employ them in cafeterias they can be a great in suggesting a diet program for you.  Choose a diet with plenty of grain products. One slice of whole wheat bread, whole grain bagel,whole grain English muffin,rice, whole grain pasta. These along with fruits and salad will keep you on a balanced diet. Combine this with physical activity and  you will maintain or improve your weight. To stay healthy the body needs between 1600 to 1800 calories a day along with moderate exercise.  You can write down questions and ask yourself about your eating habits.  Do I make good food choices?. How is my appetite? What foods do I binge on? Do I skip meals and snack instead?
Dietary Guidelines

Wednesday, May 21, 2014

Cross Training

You can do cross training for fitness and to loose weight. Cross training is when you involve yourself in a different workout that you usually do.  This helps prevent burnout, injury, and gives you a variety in your workout routine, which keeps you motivated. To cross train, do something different than you normally do.  If you run everyday, take a couple days and go swimming or ride a bicycle  stationary bikes work too !  On the other end, if you are a swimmer, go for a run or a bike ride.  Common activities for cross training are swimming, running, cycling, ice or roller skating, tennis, racquetball, or rowing.  Cross training helps improve your performance. To cross train think of something fun that you enjoy, related to exercise of course.  Do this activity, have some fun.  If you have never tried anything new, grab a friend and go try some different things.  Cross training is a good motivational tool and helps prevent burnout, and overuse injuries, while keeping up your workout schedule and fitness.
 Cross training is a great way to loose weight.  Your body gets used to doing the same thing everyday.  It needs a change.  If you do the same workouts your body will adapt and no longer be affected by what you are doing.  Change is essential to overall fitness and health.  When you are doing something you enjoy, and something different it is easier to keep up a routine because boredom is not as much of a problem.  Overall, cross training helps to prevent injuries, burnout, and exhaustion, while at the same time improving strength, fitness, mental and physical health, and happiness.
Best elliptical machines

Monday, May 19, 2014

Eat a good breakfast

There are many bad choices so you can talk to an athletic trainer for a proper diet. High quality carbs include whole grains,fruit,100 % juice,yogart to name a few. Hydrating your body in the morning is very important. A simple rule of thought is to look for cereals with four or more grams of protein and low in sugar. If you do not feel hungry in the mornings it is because your body has not woke up ,you need to train your body to eat in the mornings this is a great way to get the day started. If you don't feel like eating you can mix a powered drink or instant breakfast that are made with high energy and protein’s liquid meal is definitely worth a try and better then nothing at all.
Skipping a meal or not eating breakfast will not help you lose weight. Meals do not have to be heavy on calories but you need them to stay healthy. Many studies have found that breakfast eaters tend to maintain healthier weights. It has been shown that the healthy morning meals reduce the appetite and overall food intake during the day. Instead of eating two or three heavy meals during the day. You will have more even energy levels through out the day. The feeling of being hungry is more perception then actuality if you eat in the mornings. You can look and feel better if you eat small meals during the day and a hearty healthy meal in the morning. Properly fueled you will have energy all day long. You should have better concentration skills and performance at work or in the gym.
Breakfast Recipes

Sunday, May 18, 2014

how to lower cholesterol levels

If you are one of the nearly 100 million Americans struggling with high cholesterol, then Dr. Janet Brill offers you a revolutionary new plan for taking control of your health—without the risks of statin drugs. With Dr. Brill’s breakthrough Cholesterol Down Plan, you simply add nine “miracle foods” to your regular diet and thirty minutes of walking to your daily routine. That’s all. This straightforward and easy-to-follow program can lower your LDL (“bad”) cholesterol by as much as 47 percent in just four weeks.
Cholesterol Down explains Dr. Brill’s ten-point plan as well as the science behind it. You’ll learn how each miracle food affects LDL cholesterol and how the foods work together for maximum effect, as well as:
• How eating whole grains helps reduce LDL cholesterol in your bloodstream
• Why antioxidants keep plaque from building up in your arteries
• How certain steps change the structure of LDL cholesterol particles (and why it’s best for them to be large and fluffy)
• Why walking just thirty minutes a day lowers “bad” cholesterol and cuts dangerous belly fat
Heart disease is the leading cause of death in the United States and is a major cause of disability!
While it’s important to always be paying attention to your calorie intake in order to achieve a healthy body weight, one cannot overlook where these calories are coming from. If you eat a diet that is full of fatty meats, highly refined carbohydrates, and other fast and processed foods, you’re setting yourself up for numerous health problems. Some of the main health conditions that you could be at risk for include cancer, diabetes, stroke, as well as heart disease. If you let your cholesterol levels get out of check and are experiencing high blood pressure or other factors due to that, you could be at risk for one of the most common health ‘killers’ out there. Fortunately, this is completely under your control if you simply learn the top foods to be eating to promote good heart health.
Lower cholesterol levels

Saturday, May 17, 2014

Health and magic

It is well know that animals have a kinship with people. Through out history native Americans have associated animals with humans. They believed certain animals could endow there spirit on to people.Modern man and woman can draw on this also. If you are seeking certain qualities and is more then a figure of speech. Such as quick as a cat or help in steering you through life. The tiger can offer strength and courage to get through tough situations. Their are many animals the you can harness there strength in times of need. A combination of your astrological animal and the animal magic can put you in control and a difficult situation or big decision.
Animal Magic

Thursday, May 15, 2014

Ways to lower blood pressure

We all need to watch our blood pressure. High blood pressure is a killer and can cause many health ptoblems.You need to take control of your blood pressure by diet and exercise.  you are more likely to have high blood pressure as you age.
By exercising you can prevent risks of high blood pressure which can cause stroke and kidney disease. Exercising can help you get it under control and help you feel better. If you already have high blood pressure you need to consult with your doctor before you start any form of exercise. When your heart is stronger it can pump more blood more easily causing less pressure on your arteries.
 While exercise may not work for everyone you can easily lower your blood pressure by around ten millimeters. With proper diet and walking thirty minutes a day. Thirty minutes can be hard to do for some people, mainly because they can't find the time. If this is something you have to deal with, you can do small sessions of exercise.  You need to control your blood pressure. You can lose weight or maintain your desired weight which also affects your blood pressure.
Overweight people are prone to having high blood pressure and an increased risk of stroke or kidney or heart diseases. You could exercise for ten minutes at a time throughout the day. At the end of the day you will have done thirty minutes.With any exercise routine, you should talk with your doctor first. Smoking increases blood pressure as well and makes it hard for you to exercise. If you are over weight it has an effect on everything and you definitely want to consult your doctor before starting an exercise program.
High blood pressure

Monday, May 12, 2014

Exercises at work or home

1. Burpies
a. Description: Start with your feet shoulder-width apart, squat down as far as you can and place your hands on the ground at shoulder width as if you are about to do a push up. From here, kick your feet back into the push-up position in one fluid motion. Immediately lift your feet and shoot them back towards your hands, landing back in the starting position. Then, jump up as high as you can in a jump and land in the starting position. That is one repetition.
b. Muscles worked: Full Body.
2. Mountain Climbers
a. Description: Begin with your hands and feet on the floor so your body is in an extended U-shape. Bring one knee up to your chest, then immediately switch legs, bringing your opposite leg up to your chest. Both feet should strike the ground on each repetition. Hands remain on the ground at all times.
b. Muscles worked: Lower Body/Cardio.
3. Power Step-Ups
a. Description: Step up onto and object, then step back down from it. Perform as a normal step-up, however, with powerful force and explosive action.
b. Muscles worked: A higher step targets the hamstrings more and a lower step targets the quads more. Other muscles are glut max, calf complex.
4. 3-way Shoulders
a. Description: Start standing with feet shoulder width apart. Hold dumbbells at sides of body. This exercise involves three different movements. First, a lateral raise followed by a forward raise. For the third part, squat down, and perform shoulder protraction. Stand up straight again. That is considered one repetition.
b. Muscles worked: Deltoids, Rhomboids.
5. Captain’s Chair Exercise
a. Description: Start with the legs dangling and slowing lift your knees in toward your chest. This should be a controlled motion as your bring your knees up and return them back to the starting position.
b. Muscles worked: Rectus Abdominus.
6. Fire hydrants
a. Description: Start on your hands and knees and form a square shape with your body, back flat, arms and thighs vertical. Tighten your abs are you press your chest forward and maintain the lower back curve, keeping your left leg bent, raise your left thigh out of the side stopping when your thigh is hip level. Your abdomen faces down, not out to the side. Always keep your abs tight and hips even. An additional step can also be added after lifting your leg out to the side. Press your heel straight out in the back to extend your leg and push your foot away from your body. Hold your thigh parallel to the floor. Keep the abs tight and your back straight as you bend the knee and bring it back in, underneath your hips. Open your leg to the side again and push back out behind you.
b. Muscles worked: Glut med/min, abductor and external rotators of the hip.
7. Good Mornings
a. Description: Position barbell on back of shoulders and grasp bar on sides. Keep your head up and your back completely straight. Bend hips to lower torso forward until parallel to the floor. Raise torso until hips are extended. Can be done with your knees slightly bent.
b. Muscles worked: Lower back, hamstrings, glutes, and stabilization from the core.
8. Barbell Ab Rollout
a. Description: Start on your knees with your hands about shoulder width apart on a barbell that is positioned in front of you. Slowly roll the barbell forward as far as you can comfortably go. Keep the body locked in a straight position with no back sag when in the bottom position. Do not touch your chest or any part of your upper body to the ground. Slowly pull yourself back up using the same motion but in reverse. Can also be down with on your toes.
b. Muscles worked: Abdominals, lower back, shoulders
9. Figure-4 Walks
a. Description: This exercise can be used during a dynamic warm-up. As you walk, grab your ankle in the figure 4 position and pull it up to feel a stretch. Drop this leg back to the ground and do the same on the opposite leg.
b. Muscles worked: Glutes
10. Butt-ups
a. Description: Begin in a pushup position but your elbows on the ground and resting on your forearms. Your elbows should be bent at a 90 degree angle. Arch your back slightly out rather than keeping your back completely straight. Raise your glutes toward the ceiling, squeeze your abs tightly to close the distance between your ribcage and hips so you end up in a high bridge position. Lower back down slowly to your starting position. Don’t let your back sag downwards.
b. Muscles worked: Abdominals

Sunday, May 11, 2014

Plyometric training

Plyometric training involves quick, powerful movements. Plyometrics are closely related to a dynamic warm-up because the body is continuously moving through its full range of motion. The movements of this kind of training focuses on jumping, hopping and bounding movements for the lower body and swinging, quick action push-off, catching and throwing weighted objects, arm swings, and pulley throws for the upper body.

This form of training is used because it develops both strength and power in the muscles involved in sprinting and jumping. The main goal to plyometric training is to improve an athlete’s ability to generate maximum force in the shortest time. In track and field, this is important for not only the sprinters but for jumpers, pole vaulters, and throwers as well.

Sport load is adding weight to the body. Weight can be added to the body in many different forms, ranging from weighted vests, pants, and suits, to bats, balls, and poles. The purpose of sport loading is to improve explosive concentric movements.

The purpose of speed endurance training is to prevent an athlete from slowing down late in the game or at the end of a sprint. Speed endurance training will also improve an athlete’s ability to make repeated bursts of speed strong every time; this is important in sports such as soccer, field hockey, and lacrosse. It could even be important for baseball and softball. Different training programs exist that are designed to activate the specific energy systems needed for sport.

chest and uper back

 Creating an imbalance between the two can result in injury.
The main muscles found in the chest and uper back are as follows:

1. Pectoralis major  these are the large chest muscles found to either side of the breastbone. Its main job is to bring the upper arm inwards across the body, a movement that is known as horizontal adduction.

2. Latissimus dorsi - this is the largest back muscle that runs from the lower back to the upper arm bone. It pulls the upper arm towards the body and acts as an internal rotator of the upper arm.

3. Trapezius - this muscle runs from the mid spine to the shoulder and then to the neck.
The Chest

 area you should have a favorite exercise for each body part. That's how it should be  as you progress through the various stages of learning you'll understand what works best for you. It is useful, These muscles are important for sports and strength.
1. Dumbbell flyes  this exercise provides a useful means of isolating the pectorals and preserving the triceps for the subsequent exercise. The exercise should be performed as follows:
- Hold dumbbells directly overhead.  Lower them to sides with elbows slightly bent, pulled back and to the side. Lower no further than level with the torso.
- Use the pectorals to pull the weights back up to the starting position.

2. Incline bench press  you can move straight on to this exercise if you have reached an appropriate level of experience. If you perform this exercise as the second part of a pre-exhaust routine you may have to use lighter weights than normally.

Remember that you should only work different muscle groups on different days letting the muscles recover. Drink plenty of fluids this is very important.  your chest muscle work outs should make your chest work harder instead of using your triceps, delts or biceps to power your chest routines. You work on the full range of motion and squeeze your chest muscles hard at every top of each movement. Always lower your weight slowly and deliberately fighting gravity to provide more resistance to your chest muscles and therefore elicit more muscle fibers for more muscle growth. You will need a spotter or a personal trainer for safety reasons because you must lift heavy for excellent muscle gain especially so for chest muscle development.
Chest muscles exercises

Saturday, May 10, 2014

Warm-up is essential

The debate between warm-up type and order with athletic performance has been going on for a while now. Although there are many variations, the most common routines involve a low-intensity aerobic exercise followed by static stretching. However, recent research has suggested that it is not the ideal procedure to follow before a need for athletic performance. Warm-up routines play a large role in muscular performance during sports. Stretching has several physiological effects on the body. Research has shown that differences in warm-up routines affect muscle function, flexibility, and chance of injury. Therefore; a dynamic warm-up has been advocated as a pre-exercise routine. Recent research suggests that a flexibility-centered warm-up may not be the most effective way to prepare the athlete for movement or to develop long-term soft tissue adaptations.

A warm-up is essential before physical activity. The purpose of a warm-up is to increase the body core temperature, heart rate, and blood flow, and decrease the viscosity of connective tissue, increasing muscular performance and enhancing psychological performances. Most individuals involved in sports do a warm-up just because it is what they think they are supposed to do, however, most people do not know the reasoning behind it. It prepares the athlete not only physiologically, but mentally as well.

Vitamin C


  Drink plenty of fluids and take vitamin C.Vitamin C is know to help reduce the cold symptoms and the duration of the cold if you catch a cold. If you are using a topical decongestant use it sparingly. Take a antihistamine night it will help you sleep and breath better. If you have a fever and muscle aches it is best to rest and avoid any exercise. If you have pressure behind the eyes and nasal cavity you probable have a cold along with a runny nose.
Make sure to take aspirin or other cold medications in moderation. Treating the cold or flu evolves controlling the infections and get plenty of rest. Taking oral antibiotics such as amoxicillin, penicillin which are prescribed by a doctor will help. Longer use of nasal decongestants can lead to a rebound effect if taking to often. A cold can be very contagious and transmitted from person to person. You need to avoid skin contact and air born particles when possible.

Friday, May 9, 2014

sources for aerobic exercise

There are many sources for aerobic exercise you need to develop a plan that best fits your needs. In addition you need some ideas about cardiovascular and respiratory exercise that is right for you. You need to differentiate between high level and low level work outs and sports activities. You need to calculate the maximum heart rate for your age and fitness. These are important plans before you start any aerobic routine or exercise program.
Aerobic exercise training or conditioning is an the use of your energy by your muscles. The improvement of your muscles ability to use energy is a direct result of your physical conditioning. Your training program should produce a cardiovascular and muscle endurance that increases over time. Training for a particular sport or event is dependant on the improvement in the exercise task and routine that you have developed. You need to increase your performance for the sport or activity that you participate in. The need for oxygen that you consume is determined by your heart rate. In a healthy person the balance between oxygen supply and demand is maintained during maximum exercise.
The aerobic exercise period must be with in your tolerance and not be too much for you to handle. Over training can be a problem and have serious side effects if you are not in excellent shape. You should carefully plan your work out program which will lead to higher levels of fitness. Make sure to have a warm up period that will increase your muscle temperature. This should include an increase need for oxygen to meet the energy demands for your muscles.  In the healthy person continues training is the most effective way to improve endurance.
Aerobic Exercise

healthy food flaxseed berries

Professional trainers are now advising athletes and people that do heavy work outs to try some of the following foods. Even if you do not work out that hard you can try some of these foods for there health benefits. This helps your over all health and conditioning of you muscles and joints. These
foods will advance your strength and help in injury prevention. These are not a quick cure but need to be taken over a period of time.
Try this recipe to help you feel better even if you are not working out.
1/2 cup strawberries.
1/2 cup blueberries.
1 table spoon flaxseed
1/2 apple
1/2 cup protein power.
Combine all the ingredients into a food processor or blender and blend on medium until mixed and
enjoy.
Foods healthy food flaxseed berries

Tuesday, May 6, 2014

Protein shakes diet

You need to read the labels to see how much protein is contained in each drink. After you have given it all and broke down your muscles you need to recover and hydrate these protein shakes will help you in this process. By being smart and listening to you body you can increase ength,endurance,and
flexibility. It is also shown the you can improve your speed, agility, and athletic performance by helping your body rest and recover. By drinking the right amount of protein you will with stand the most rigorous work out or athletic training and increase your strength. Make sure you review all the different protein products to make sure they are pure and don't have any non essential ingredients that you don't need.By using whey protein isolates as the primary protein source in Gold Standard 100% Whey, Optimum Nutrition is able to pack 24 grams of the purest muscle-building protein per serving, and a lot less of the fat, cholesterol, lactose, and other stuff that you can do without. There's no question that this is the standard by which other whey proteins are measured.
Protein shakes diet

Monday, May 5, 2014

soft tissue injury

You can heal at home from a mild soft tissue injury. You should rest and ice the area the first twenty four to forty eight hours. You can apply a compression bandage and elevate the injury if possible. You can also message the area gently after you have applied ice. You should not keep the area from being mobile and gently work the area but avoid any severe pain. Your movement of the area should be just enough so that the muscles are not stretched. Any movement should not result in pain or more swelling. You should avoid any exercise activity that involves the injured area. You should use the proper dosage of rest and movement if the area is swollen or inflamed, which will show up as pain when you try to move the area that is injured.
To help the area heal you can try some gently isometric muscle movements. You should net feel any pain in the muscle or joints. If you can tolerate this you should do it gently for five to tem minutes then rest. You can also have a person message the injury. Message serves the purpose of moving the fluid and should be done softly to the injured area. When you message the injured muscle you should not apply to much pressure to the area that is healing. This will promote blood flow to the muscle and the surrounding area. You should make sure to test the range of motion and move the area daily to keep it from getting to stiff from in activity. You should start stabilazation and exercise for the range of motion to the injured area.

Carpal tunnel syndrome

 The most common causes of CTS are strong repetitive
movements of the hand in a bent position. This will irritate the tendons and cause them to swell.
The key to beating this problem is prevention.If you are experiencing some minor CTS problems you need to change what you are doing before the condition worsens.Simple stretching exercise can help. Make sure to stop and relax your wrist area as much as you can.Stretch your wrists back and forth and shake them out. When you sleep at night do not put your wrist in a bent position under your pillow or head. Another problem is weight is can compress the median nerve in the wrist so try and loose some weight. If you are working and your wrists are becoming fatigue take a break to rest them. Just 1 or 2 minutes will help your tendons in the wrist relax and make sure you keep your wrists in a comfortable natural position as much as possible.
If you are typing on a key board it is important the it is in the proper position. You don't want to reach or strain or bend your wrists. It should be at elbow height or just below. If you have to grip or open something do it properly. Use the palm of your hand and not just your fingers. You can also give your dominant hand a break and use the other hand to remove lids and open something. If you have to use vibrating tools in your work it is essential to take breaks. If you can use the tool at the lowest possible speed. You can look for tools that are wrist friendly such as padded mouse pads and tools with bent grips and handles.
Ice can reduce the swelling of carpal tunnel syndrome but heat can cause the area to swell and create more pain in the wrists. You can also get a wrist splint that can be prescribed by a doctor if you suffer from severe CTS. For minor pain you can take aspirin or ibuprofen to decrease the inflammation. One exercise you can do is squeeze a rubber ball tightly 10 times and then relax and stretch your hand. You can also use a light weight and do a palm up curl and palm down curls. Make sure to do these with less the 2 pounds and very slowly to strengthen the wrists.
 

Aerobic exercise you need to develop

There are many sources for aerobic exercise you need to develop a plan that best fits your needs. In addition you need some ideas about cardiovascular and respiratory exercise that is right for you. You need to differentiate between high level and low level work outs and sports activities. You need to calculate the maximum heart rate for your age and fitness. These are important plans before you start any aerobic routine or exercise program.
Aerobic exercise training or conditioning is an the use of your energy by your muscles. The improvement of your muscles ability to use energy is a direct result of your physical conditioning. Your training program should produce a cardiovascular and muscle endurance that increases over time. Training for a particular sport or event is dependant on the improvement in the exercise task and routine that you have developed. You need to increase your performance for the sport or activity that you participate in. The need for oxygen that you consume is determined by your heart rate. In a healthy person the balance between oxygen supply and demand is maintained during maximum exercise.
The aerobic exercise period must be with in your tolerance and not be too much for you to handle. Over training can be a problem and have serious side effects if you are not in excellent shape. You should carefully plan your work out program which will lead to higher levels of fitness. Make sure to have a warm up period that will increase your muscle temperature. This should include an increase need for oxygen to meet the energy demands for your muscles.  In the healthy person continues training is the most effective way to improve endurance.
Aerobic Exercise