You can focus on Feeling vibrant and alive by understanding how
Oxygenation forces your body to create more energy.

Forcing oxygen into your body creates a sense of wellbeing and it
(along with drinking a lot of water) also has been reported to
help clear your sinuses and increases your metabolism.

This increase in oxygen to the blood combined with enough water
and small amounts of caffeine throughout the day creates explosive
results in your energy.

– A quick note:

As always we do have a recommended product to help you kick
start the things we recommend you do. In this case we have
a product that will help you stay hydrated during your cardio
routine.

It is called H3O and it helps to replace electrolytes
needed to produce energy. These are often lost during cardio
and aerobic exercise.

You can get it here – http://www.shopherbalife.com/catalog/catalog.jsp?dsext=jfgrissom&pid=1184176124641&cid=792842
Use the drop down below the “Add to Cart” button to select flavors.

Additionaly here is a great audio from Zig Ziglar that discusses
goals and weight loss. He speaks specifically about running.

It is a little older but still relevant.

http://www.amazon.com/gp/product/0743537262?ie=UTF8&tag=wwwchildishen-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=0743537262

– Here is the information you need to maximize your weight loss
with a solid cardio routine.

For this lesson we are going to focus on cardio vascular exercise,
often just called cardio.

If you could create more energy by working out 3 times a week
would it be worth it? To increase how good you feel every day only
takes about 1 hour a week. That is 1 hour out of the 168
available in a week.

According to the centers for desease and prevention control:

The percent of noninstitutionalized adults age 20 years and over
who are overweight or obese is 66.3%.

With 66% of Americans overweight, it seems that many of us
are not following any fitness guidelines, most of which suggest
20­60 minutes of exercise 3­5 days a week.

How much is would it be worth to actually get out and make a
habit of this?

What could you do to make it fun?

Why is it worth your time to get out and do some cardio?

What is cardio?

Any exercise that raises your heart rate for a prolonged period
of time such as walking, jogging, cycling, swimming, rowing or
any of the numerous aerobic workouts.

So simply put cardio is raising your heart rate to a level
where it is working hard but is comfortable and can me maintained
for a prolonged period.

Why is Cardio important? The list is long but it is worth
knowing these things as a reminder to help keep motivated.

Because cardio:
– Increases your ability to burn calories which aides in
weight loss.
– Makes it easier to burn fat because it increases your lung
capacity. (Lungs bring in oxygen, oxygen is used to burn energy.)
– Reduces the amount of time it takes to recover from a workout
because it increases the amount of blood your body can deliver.
It does this by strengthening your heart, making it easier to
circulate your blood.
– Lowers your chances of heart attack by lowering your blood
pressure.
– Counters the affects of high cholesterol, high blood pressure,
and diabetes.
– It also reduces your chances of osteoporosis by increasing
bone density.
– Makes your body burn more fat in 2 ways. It improved muscle mass,
which burns more calories. And, you burn a lot of sugar along with
stored calories from fat during your cardio activity.

– Hightens your ability to produce more energy.

These three things all happen because cardio naturally releases
mood altering chemicals in your brain. Some call it a runner’s high.
But it amounts to these.
– It helps you sleep better.
– It makes you feel better.
– It helps reduce stress levels.

By doing cardio consistently you can raise your Metabolic Rate.
Studies have shown that with regular cardio­vascular exercise
your resting metabolic level will increase.

This increase in your metabolic rate is one way in which cardio
can help you to lose weight.

A Strong heart is key to Good Health Your heart is a muscle.
Therefore working it makes it stronger. A stronger cardio­vascular
system means more capillaries delivering more oxygen to cells in
your muscles.

This enables your cells to burn more fat during both exercise and
inactivity.  Bottom line, you need cardio if you want to hit your
weight loss goals and lower your stress to manageable levels.

Where to begin?

Lets start with warming up and stretching.

A warm­up of 5 to 10 minutes at low intensity will prepare your
muscles for exercise and get your heart rate up.  Your goal is to
break a small sweat, get the blood circulating and your body
ready to move.

Any cardio equipment is good; treadmill, elliptical, bike,
stair climber, rower.  If you don’t have access to these pieces
of equipment that is okay. Running, brisk walking, jumping rope,
chasing the kids, riding a bike.  What ever works for you,
what ever you enjoy.  Just get your body moving and your heart
rate up.

The right way to stretch is slow and relaxed.  Do not bounce, this
can actually cause injury.  You should stretch to the point of Mild
Tension, easy off if the stretch feels painful, remember stretching
is best preformed slow and relaxed.

Stretching is progressive, over time you will be able to achieve
more and more so don’t rush it.  You should hold the stretch for a
minimum of 15 seconds each, without bouncing.

Breath slow and natural, do not hold your breathe while stretching.
Remember to relax.  Try to stretch a little further with each stretch.
But only to the point of mild tension.

Stretching before exercise is good for preventing injury.
Stretching after exercise is good for lowing muscle pain and
increasing flexibility.

When beginning a fitness program, concentrate on good posture and
form before you work on increasing the intensity of your workout.
Proper form will allow you to work more efficiently and aid you
in avoiding injury.

If you are using walking for your workout, work on increasing the
number of minutes/miles walked in each session.

How to Begin:
1.  Choose an activity that you enjoy.  If its some thing
that you enjoy then you’ll probably do it. Walking is a
good place to start because you can do it any where and
it doesn’t require any special equipment.

Any of the things I mentioned earlier;  treadmill, elliptical,
bike, stair climber, rower,  running, brisk walking,
jumping rope, swimming, sports will also do.

2.  Start with 2 or 3 days of your chosen activity a week with a
rest day between workouts.

3.  Begin with a 5­10 minute warm up of light cardio to
gradually increase heart rate.

4.  After your warm up, increase your pace and intensity to
slightly harder than comfortable. You may only be able to
exercise for a few minutes at a time, but that will quickly
change if you’re consistent.  Exercise as long as possible
with the goal being a consistent 30 minutes, not including
the warn up and the cool down.

5.  End each workout with a cool down of light cardio and stretch
the muscles you’ve worked for increasing flexibility and lowering
muscle pain.

6.  Each week, increase your workout time by a few minutes until
you can work continuously for 30 minutes a session.

7.  Don’t worry about distance or pace. For the first few weeks,
focus on showing up for your workouts and building time.
You have plenty of time to work on your speed and distance.

8.  After 4­6 weeks, change your routine by adding another day
of exercise, increasing your pace/intensity, adding a new activity
and/or increasing the amount of time you exercise.

Ways you can improve your work out:

Proper clothing and footware for your chosen activity is a great start.

Easy does it, start slowly. Doing too much too soon can lead to injuries
and much pain.

Try new exercises.  Doing the same thing can lead to weight loss
plateaus and boredom.

Be prepared for exercise by feeding your body regularly throughout the
day and by staying hydrated.

If you’re sore or tired, give yourself extra recovery day if needed.

Stretching is always good.

Find a buddy/partner, some one who has similar goals, who’ll help to
motivate you.

– In the next lesson you will learn why lean muscle mass is the target
you should be aiming for. Lean mass heps to burn the fat and it
makes you Feel powerful both mentally and physically.

Have another awesome and energized day.
Erick with Childish Energy

PS:
It is good to note that running depletes your body of electrolytes.

They are needed to produce high levels of energy. These are often lost
during cardio and aerobic exercise. So be sure to pay close attention to it.

The product we recommend for replacing your electrolytes is called H3o and
it comes in some great flavors.

You can get it here – http://www.shopherbalife.com/catalog/catalog.jsp?dsext=jfgrissom&pid=1184176124641&cid=792842
Use the drop down below the “Add to Cart” button to select flavors.

The adio I mentioned previously is really interesting and motivating.
It discusses goals and weight loss. Zig speaks specifically about running
and is a very entertaining educator.

It is a little older but still relevant.
Pick it up here – http://www.amazon.com/gp/product/0743537262?ie=UTF8&tag=wwwchildishen-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=0743537262