Best cardio exercises.

Okay in this part of the blog I am going to talk about the best cardio exercises for you. Before we start we ask ourselves what is cardio exercises? Basically cardio exercises are exercises that involve large muscles in our body that helps to make our lungs and heart stronger.

This blog post suites you best if you        : Want to have higher stamina

Want to improve your routine workouts for losing weight and building muscles.

Or simply if you want to improve your health

The first exercise is: Running

Why this is good-

1. It is an exercise which everyone can do as it is easy as you just need to use your legs to run.

2. Besides this exercise being a cardio exercise it also burns fats fast.

So, this is a good cardio exercise because as you run your heart and is always pumping hard this will increase your heart strength. But if you haven't really started running for long hours or you haven't exercised for a long time it will take quite some time for you to run greater lengths to produce better results.


The second exercise: Swimming

Note: If you do not know how to swim you can view a short swimming lesson on the video above.

Why is this exercise good-
1. The most important reason is this exercise involves your whole body. This is very very effective as your whole body is actually working so your heart has more things to fill blood with thus pumping faster and strengthening your heart.
2. Similar to running this exercise also burns fats. This exercise can burn your fats almost more effectively than all the other sports. This is because when you exercise your body produces heat and when your in the water the heat is contained in your body thus burning more fats.

The last exercise that i am going to recommend: Cycling

Reasons why this exercise is good-
1. You can include this exercise by cycling to your school or work.
2. You can also burn massive calories if you do this exercise often.
3. It also won't hurt your body and joints as much as running as it does not impact those parts too much

Conclusion:
If you are putting these exercises to your weekly workouts your heart rate should be more stable now and you should be more healthy and fresh everyday.


Done by: Joshua Robert

Mobile Application About Healthy & Fitness (IOS User)

**FYI: Dear supporters & viewers, do take note that we have already changed our Blog name to Vital Health Guru (V.H.G). Furthermore, our Facebook and Twitter links also had been updated too. For more information do click on the social network site icons on the Top right corner of V.H.G blog page!

Alright  beautiful people! On this post, Vital Health Guru going to share with you 6 of the Top Free mobile applications on your App Store. You may either downloaded the applications for your Apple smart devices such as iPhone, iPod Touch and iPad.

How to get it? :

1. Dear Apple device user, not to worry you may easily downloaded the application from your App Store.
2. Simply just search the name of the application on your App Store & selected the application after search
3. Then by clicking on "FREE"  button located at the top left corner of your device screen.
4. After that your device will prompt you a pop up, to request for your login password.
5. When done keying in the password, the device will automatically downloaded the application and installed it.

Top Free Recommended Applications :

• Calorie Counter & Diet Tracker by MyFitnessPal

• Nike+ Running :

• Ab Workouts Free :

• Foodily Recipes: Sharing Food with Friends :

• Healthy Calorie :

• Meal Planning by Food on the Table :

Publish by: Teoh Zhui Chiew

Get yourself ready for that big event you have been waiting for.

So today we are going to tell you things you can do that will really get you prepared and ready for an upcoming event you are going to participate in. Some examples of this are running the finals for 100m race or  maybe just preparing for a dance concert.

Mistakes that most people do:
1. Some athletes when the day of the competition is just the next day they will try to force their selves to  their training on that day.- This is not a good way for preparing yourself. This will only use up all your energy and sometimes you might have little or no more energy left to play the match.
2. Some athletes also stay up all night long to train.- Another bad example because your body needs rest and for you to compete in your maximum potential you should have ample amount of rest.
3 Some people will also not eat right before the competition- this will cause them to perform at a lower level as some unhealthy foods will not keep you fresh from the game. you will most likely get tired easily thus not getting your best potential.

So how should it be done?

On the day before the competition you should always:

1. Now train to the maximum. Which means that don't overdo yourself you can just focus on game play or techniques so that you will not tire yourself out.

2. Make sure you get at least 8 hours of sleep this day-Very Important

3. Drink a lot of water so that you are always hydrated. and always energetic.

4. This is the day where you must eat your carbohydrates. This is very important as you will need energy for the competition day.

5. You should also calm your mind and just have fun. You'll perform much better when you are not under pressure.

 

Here is a video from the best basketball player in the history of basketball on how he mentally prepares himself before a game.

Rate this post on how effective it was to help you get that gold medal:

And leave a comment if you have any other tips to add.

Done by: Joshua Robert

Weight loss, muscle gaining workout

                

Okay so in this part of the blog we are going to bring you a program that you can do on a weekly basis at around 2-3 times a week.  These exercises aim to burn fats and build muscles at the same time.

Important things to note:

                -always do stretching before doing these workouts it prevents injuries and you will feel lesser muscle soreness the days after.

                -after stretching is done get yourself warmed up by jogging on the treadmill for 5 min.

                -when you feel any pain during the workouts you should STOP this will probably mean that your body is working and therefore producing results.

                -to get more effective results once you start doing these workouts try to complete everything with minimal stopping.

                -do each workout with repetitions of 9-10 and a duration of about 30 seconds after done rest for 30 seconds and start on the next one.

Here is the workout routine:

                1. Squats

                2. The bench press

                3. Lunges

                4. Abs Crunches

                5. Arm rows (one arm)

                6. Dumbbell curls

Okay let’s start with number 1: Squats

This can either be done with dumbbells or a bar.

                     

Number 2: The bench press

Start off with a lighter weight and go on to heavier weights after a few training days has gone by.

Number 3: Lunges
These are especially effective if you just started regular training as it can boost up your core strength.

Number 4: Abs Crunches
Another very effective exercise this can help burn fats around your stomach and also increases the core for preparation of lifting heavier weights in the future.

Number 5: One arm rows
These exercise is focusing on biceps and your back which is one of the most important parts of the body to train.

And the last exercise: Dumbbell curls
Get that finishing touch to your workout by adding an exercise which focuses on your biceps.

Okay so now you should have already had an idea of the whole routine. Do this 2-3 times a day and 2-3 times a week.

Helpful tools for your workouts:

Stopwatch for timing estimations for your workouts-

Body fat calculator to check on how well you have been progressing-



Done by: Joshua Robert

Hand, Foot & Mouth

Today i will be talking about a disease called the Hand, Foot & Mouth disease (HFMD). What is HFMD? HFMD is a viral infection cause by a group of enteroviruses, most commonly the Coxsackie virus. It is a common childhood infection. The incubation period of HFMD is normally 3 to 5 days, however the shortest can be 2 days and the maximum can be 2 weeks.

Symptoms of HFMD
The following are symptoms of HFMD for a child

• Fever
• Sore throat
• Mouth ulcers on the sides of the tongue or inside of the mouth
• Poor appetite
• Lethargy
• Vomiting and/or diarrhea
• Rash or small blisters on the palm of hands, soles of feet, and/or buttocks.

How HFMD spreads.

It spread from direct contact with the infected person's nasal discharge, saliva, feces and fluids from the rash. A person infected with HFMD is contagious throughout the duration of the illness.

What to do if your child has HFMD

• Inform your child's school so that they can take additional precaution for other children to see if they are infected.
• Keep your child at home and away from public
• See if other family members are infected
• Have good hygiene practices such as

1. Wash hands frequently and properly
2. Cover mouth when coughing or sneezing.
3. Do not share food/drinks, utensils, towels and toothbrushes. 

-QiZhi

SLEEP !

Today I'm going to talk about the importance of sleeping. Everyone loves sleeping, but do you know how much sleep do you need? If you do not, below are the amount time sleep you need categorized by age.

Newborns (0 - 2 months)      : 12 - 18 hours
Infants      (3 - 11 months)    : 14 - 15 hours
Toddlers   (1 - 3 years)         : 12 - 14 hours
Preschoolers (3 - 5 years)    : 11 - 13 hours
School age (5 - 10 years)     : 10 - 11 hours
Adolescents (10 - 17 years) :  8.5 - 9.5 hours
Adults, including elderly       : 7  -  9 hours
Pregnant women                  : 8(+) hours


So, what are the importance of sleeping enough?

• Sleep reduces stress

When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. 

• Sleep reduces inflammation

The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation  is thought to one of the causes of the deterioration of your body as you age. 

• Sleep makes you more alert

A good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level. 

• Sleep bolsters your memory

A process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better. 

• Sleep may help you lose weight

Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. 

• Naps makes you smarter

Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood. 

• Sleep may reduce your risk for depression

Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep(refer to above).

• Sleep helps the body make repairs

Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.

-QiZhi

Where you can find Gym in Singapore

Here are the same gym that you can find in Singapore:

Bedok ClubFITT Gym
Address :	5 Bedok North St2 Singapore: (469645)
Phone Number :	+65 6244 5387
Operating Hours :	Monday/ Wednesday / Friday: 7am – 10pm Tuesday & Thursday: 8.30am – 10pm Saturday & Sunday: 9am – 8pm Public Holiday: 9am – 5pm
Map Location :	View Larger Map

Bishan ClubFITT Gym
Address :	5 Bishan St 4 Singapore (579783)
Phone Number :	+65 6353 9238
Opening Hours :	Monday/ Wednesday/ Friday: 7am – 10pm Tuesday/ Thursday: 8.30am – 10pm Saturday and Sunday: 9am – 8pm *Public Holiday: 9am – 5pm
Map Location :	View Larger Map

Bukit Gombak ClubFITT Gym
Address :	810 Bukit Batok West Ave 5 Singapore (659081)
Phone Number :	+65 68926 2197
Opening Hours :	Monday / Wednesday / Friday: 7am – 10pm Tuesday & Thursday: 8.30am – 10pm Saturday & Sunday: 9am – 8pm *Public Holiday: 9am – 5pm
Map Location :	View Larger Map

California Fitness (Orchard)
Address :	1 Grange Road  Orchard Building Singapore (239693)
Phone Number :	+65 6834 2100
Opening Hours :	Monday - Friday: 6am - Midnight Saturday: 6am - Midnight Sunday: 8am - 10pm
Map Location :	View Larger Map

California Fitness (Raffles Club)
Address :	9 Raffles Place Republic Plaza II Singapore (048619)
Phone Number :	+65 6534 0900
Opening Hours :	Monday - Friday: 6am - Midnight Saturday: 6am - Midnight Sunday: 8am - 10pm
Map Location :	View Larger Map

Choa Chu Kang ClubFITT Gym
Address :	1 Choa Chu Kang St 53 Singapore (689236)
Phone Number :	+65 6767 1739
Opening Hours :	Monday - Friday: 6am - Midnight Saturday: 6am - Midnight Sunday: 8am - 10pm
Map Location :	View Larger Map

Clementi ClubFITT Gym
Address	518 Clementi Ave 3 Singapore  (129907)
Phone Number:	+65 6353 9238
Opening Hours:	Monday/ Wednesday/ Friday : 7am - 10pm Tuesday & Thursday : 8.30 am - 10pm Saturday : 8.30 am - 8 pm Sunday : 9am - 8pm *Public holidays : 9am - 5pm
Map Location:	View Larger Map

Delta ClubFITT Gym
Address	900 Tiong Bahru Road Singapore (158790)
Opening Hours:	Monday/ Wednesday/ Friday : 7am - 10pm Tuesday & Thursday : 8.30am - 10pm Saturday : 8.30am - 8pm Sunday : 9am - 8pm *Public holidays : 9am - 5pm
Map Location:	View Larger Map

Dennis Gym (Simei st 2)
Address :	10 simei st 2 Singapore
Phone Number :	+65 9247 2645
Opening Hours :	Monday - Friday :  7am - 10pm Saturday & Sunday : 8am - 8pm
Map Location :	View Larger Map

The above table are a few location that you can able to find the gym in Singapore for those are working in Singapore and also not too sure where is the gym location you can look at the table above and find a gym near your home or work place so that you are able to start doing  exercise and get heather.

Done by: Low Wei Qiang