Health24.com | 5 exercises you can do in your lounge

Aerobic-style cardiovascular exercises – continuous exercise that you can sustain for more than ten minutes – strengthen the heart muscles and the lungs, while reducing overall body fat.

Reducing body fat only occurs in combination with a decreased calorie intake and working at 60-80% of your maximum heart rate,” said registered Biokineticist, Monique Bouwer.

If you are new to a workout or exercise as a whole, there are a number of fun cardiovascular exercises you can do in the comfort of your own home.

Cardio is one of the best fitness routines to get started with as it does not require any expensive gym equipment or machinery. Instead, these exercises can be done with just a pair of exercise shoes and minimal equipment-use.

1. Dance:

Dancing is a full-body workout and it is actually quite fun. Freestyle dancing makes your heart pump faster, increasing your breathing rate, and works your muscles.

But in the context of exercise, there is no specific form or style of dance you need to do, just as long as your body is constantly moving and energised.

Bouwer suggests watching YouTube videos of dance and fitness where you can follow the instructor.

You are essentially increasing your heart rate and burning off some unwanted calories.

So why not turn on some tunes and feel inspired – music offers constant stimulation and encouragement to keep moving. You can dance in your bedroom or in the kitchen, for just a few minutes each day.

“You can start at 10 minutes and increase it to at least 30 minutes per session, if not an hour,” adds Bouwer.

2. Jump-rope:

Contrary to what you may believe, jumping rope is not just for children on the playground or during break time and school.

“Beginners who struggle to jump rope and can start by jumping on the spot without a rope at first,” Bouwer advises.

This is an excellent form of cardio as well as improving your speed, agility, alignment and balance. All you’ll need is a jump rope (the correct length depending on your body) and a firm and flat surface.

Jumping rope not only improves and works your lungs, but it also tones your legs and lower body. You can jump at your own pace, for a set amount of time.

3. Jump squats:

Any exercise gets your blood pumping and your heart racing. Not only do jump squats increase your heart rate and breathing rate (as with most exercises), it also tones and strengthens calf muscles, glutes, hamstrings, and core stability (keeping your body stable and balanced).

With strengthening muscle, you are essentially burning excess fat.

You will not lose excess fat because with this exercise, your body weight will increase due to the increased muscle mass.

“Jump-squats are not advised for losing weight, except if you can do it for 30 minutes, which is not a good idea,” says Bouwer

4. Jumping jacks:

Jumping jacks are a fun and popular form of exercise that can be used for both a warm-up and a cardio exercise on its own.  This is a good way to improve your stamina, endurance, and burn calories in an efficient and effective way.

At the end of the day, jumping jacks go a long way in improving your endurance by strengthening your muscles and conditioning your cardiovascular system for a better performance and health. It also improves your coordination.

5. Burpees:

Are you ready to take your cardiovascular fitness to a new level at home? Then burpees are for you. This high intensity exercise will get your heart rate up in no time if you are already fit.

There are, however, a number of different intensities of burpees to challenge your fitness levels, adds Bouwer.

A key to maintaining good cardiovascular health is to challenge your body as you progress. And with every rep, you’ll be working your arms, chest, glutes, hamstrings, quads, and abs.

Give yourself enough space in your home to perform this exercise. The best thing about burpees is that you’ll get fit fast, with no equipment at all.

Ultimately, being in control of your fitness and health is a good feeling.  And if you are doing it right and what is best for you and your body, you’ll be motivated to continue with this healthy lifestyle.

References:

Monique Bouwer, Registered Biokineticist

This article is provided through a sponsorship from Pfizer in the interests of continuous medical education. Notwithstanding Pfizer’s sponsorship of this publication, neither Pfizer nor its subsidiary or affiliated companies shall be liable for any damages, claims, liabilities, costs or obligations arising from the misuse of the information provided in this publication. Readers are advised to consult their health care practitioner for specific information on personal health matters as this is not the intention or purpose of the publication. Specific medical advice or recommendations on the clinical management of patients will not be provided by Pfizer. In this regard Pfizer does not support the use of products for off label indications, nor dosing which falls outside the approved label recommendations and readers must refer to the Package Insert of any product for full prescribing guidelines. 

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Two Neutron Stars Collide In Explosion So Powerful It Caused Ripples In The Universe Itself

Scientists from NASA have witnessed a cosmic collision between two stars so powerful that it actually caused ripples in the fabric of the universe itself.

These ripples in spacetime are known as gravitational waves and were first theorised by Albert Einstein.

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It is only in the last few years however that we have been able to prove that they exist and this is the very first time we’ve actually been able to see an event so powerful that it could create them.

The two objects were neutron stars, they are the crushed remains of a leftover star that has previously exploded in a supernova. So while only being just 12-miles wide they had a mass that was 60x that of our own Sun.

Both objects were pulled into each others gravity spinning around each other hundreds of times every second until they finally merged causing an explosion known as a kilonova.

It’s one of the universe’s most spectacular events and its power is so immense that not only were we able to see it from over 130 million light years away but we were able to actually detect the shockwaves through the fabric of spacetime itself.

What makes this discovery so important is the ability to both see and feel the shockwaves felt by the explosion.

“This is the one we’ve all been waiting for,” said David Reitze, executive director of the LIGO Laboratory at Caltech in Pasadena, California.

“Neutron star mergers produce a wide variety of light because the objects form a maelstrom of hot debris when they collide. Merging black holes ― the types of events LIGO and its European counterpart, Virgo, have previously seen ― very likely consume any matter around them long before they crash, so we don’t expect the same kind of light show.”

What’s even more impressive is that over a period of a little over a week you can actually see the explosion and then the light fade.

Remarkably scientists were able to detect the shockwave first, and then direct the world’s various telescopes to the exact location in the night sky where the explosion had originated from.

Hubble was then able to start capturing the visible light, clearly revealing the intensity of the explosion itself.

In addition to learning more about gravitational waves the scientists have also learned a great deal about a kilonova explosion. In fact it’s believed that neutron stars colliding is the universe’s dominant source for creating some of the heaviest elements including platinum and gold.

So next time you look down at a piece of jewellery remember that gold is probably created from one of the universe’s most powerful explosive events. 

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Revolutionary ‘Air Breathing’ Battery Can Store Electricity For Months At A Fraction Of The Cost

A team at MIT have developed a radical new “air breathing” battery that can store energy for months on end, comes at a fraction of the cost of our current technology and could be used en-masse, making it perfect for renewable energy.

Renewable energy is the future, there’s no doubt about that and while the technologies that produce the energy are plummeting in price there is still one area where we’re struggling.

Wind and solar have incredible potential, but they both share a common hurdle which is that they’re seasonal. That means some days you might be able to power an entire city, others barely more than a village.

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How then do you stop this excess energy from going to waste? At the moment we use expensive storage techniques ranging from heating molten salt to vast battery arrays like those we see being built by Tesla.

Both are expensive, which is why this new battery could give us not only a solution that’s cheaper but actually better for the planet too.

How the battery works is remarkably simple. For its anode the battery uses cheap, abundant sulphur dissolved in water. For the cathode an aerated liquid salt solution continuously takes in and then releases oxygen, effectively balancing the charge.

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The oxygen flowing into the cathode causes the anode to discharge electrons to an exterior circuit while the exhaling oxygen send electrons back to the anode, recharging the battery.

“This battery literally inhales and exhales air, but it doesn’t exhale carbon dioxide, like humans — it exhales oxygen,” says Yet-Ming Chiang, the Kyocera Professor of Materials Science and Engineering at MIT.

Sulphur was an inspired choice by the team as it’s not only a major byproduct of natural gas and petroleum refining but also because it’s extremely energy dense which makes it extremely cheap.

The result of which is that you have a battery that costs around $20-30 per kilowatt hour. For comparison, conventional lithium-ion batteries cost a whopping $100 per kilowatt hour stored.

What does this all mean? Well it means you could finally harvest the vast wind energy waiting to be captured in the North Atlantic, store it for months on end and then release it into the grid for a fraction of the cost that we’re currently paying.

“The intermittency for solar is daily, but for wind it’s longer-scale intermittency and not so predictable. When it’s not so predictable you need more reserve — the capability to discharge a battery over a longer period of time — because you don’t know when the wind is going to come back next,” explains Chiang.

At present the prototype is no bigger than a coffee cup, but by proving that it can work, and that it can be scaled up, there is theoretically no limit to how much energy the batteries could store.

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