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It is a common misconception that aerobic exercise tones and firms muscles. Actually it accomplishes very little toning and firming. resistance exercise (weight training) is where real toning and firming of muscles occurs.

Doing both aerobics and weight training is the optimal way to lose more fat and gain more muscle. If you are trying to lose weight, studies show that weight loss increases by 56 percent with aerobic and strength exercises combined.

Muscle may weigh more, but when you increase your muscle composition, the body is able to burn more fat, even when you are resting, because your metabolism is higher. A pound of muscle will use 350 to 500 calories per week to survive, while a pound of fat only needs about 14 calories per week. New studies have shown that building muscle helps your body fight disease better, too.

Strength training benefits everyone, no matter what age or sex, and is becoming recognized as an important component of fitness. research is indicating that the muscle loss found in elderly people doesn’t come from age, but lack of activity. Even a young person who doesn’t get enough exercise can lose muscle mass and strength. Strength training, such as lifting weights or performing weight-resistance exercises, as little as twice a week can help maintain or increase muscle mass.

Strength training involving several sets of multiple repetitions using moderate weights will not result in huge muscles. Instead it builds bone mass and increases the metabolism, as well as toning and firming the muscles, giving a leaner look.

It is very important to do both aerobics and strength exercises. The aerobic exercises help your heart and lungs get stronger and help your body utilize oxygen more efficiently, which in turn helps with strength training and overall fitness. The strength exercise helps develop muscle, reduce body fat and maintain bone mass.

Aerobic Exercise is a type of exercise that elevates the heart rate and breathing for a continuous sustained period. This overloads the heart and lungs and causes them to work harder than at rest.

There are many options to choose from today. Bicycling, aerobic dance, swimming, walking, and stepping are all examples of aerobic exercise. Which ones to chose depends on your physical condition, your history, your interests and your goals. Many experts believe it is better to alternate between 2 or more types, to get a better workout.

There are two main types of aerobics- high impact and low impact. It is better to alternate between high impact aerobics (which are harder on the body and may cause more damage) and low impact aerobics, such as walking and swimming. This is called cross-training, and helps reduce the chance or injury and overuse of certain muscles.

You will want to perform aerobic exercises at least 20 minutes a day for at least 3 to 4 days a week. If you are trying to lose body fat, or your physical condition is very good, then you may want to work longer at it. Try exercising up to 40 to 60 minutes 5 to 6 days a week.

Remember there is no real need to go overboard. Moderate intensity is almost always better, and is more enjoyable. low to moderate intensity is an especially good idea when starting out after a layoff or recovery from illness or injury, or if you are significantly overweight.

Warm-up and cool down is important to reduce discomfort and the chance of injury. Warm up by starting slow and gradually build up to your top speed. Then slow down again at the end of your workout.

The whole idea behind aerobic exercise is to get up and get moving! Find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life.

This is an excerpt from the ebook The Enzyme health diet Plan by Dianne Ronnow. Copyright 2005 by Mohave Publishing. All rights reserved.

The Enzyme health diet Plan is a FREE e-book that can be found on the Enzyme health website at Enzyme-Health.com

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Metabolism is essentially the speed at which our body's motor is running. The speed at which our body burns calories is called the metabolic rate. It's how fast your "motor" is running when you're still in a reclined position or sleeping. about 60-75% of energy is expended by the body at rest in such activities.

The metabolism is based on the number of calories we burn throughout the day. Our body constantly burns calories to keep us going whether we are eating, sleeping, cleaning etc. people with a lower percentage of body fat (i.e. muscular) have a higher metabolism than others that are less muscular because muscle uses more calories to maintain itself than fat. Some people have a slower metabolic rate and have a harder time staying slim. Younger persons have higher (faster) metabolism because of the increased activity of cells. A slow metabolism actually causes to store fat. The slower the metabolic rate, the greater the weight gains. How to build muscles to improve metabolism? What type of exercise is ideal that speed up metabolism so that you burn calories even at rest or sleep? There are simple exercises that speed up the metabolism.

Causes for low Metabolism

• fasting
• A low calorie diet
• Snacking throughout the day on high sugared foods (candy, colas, cakes, gum).
• eating or drinking too much sugar containing foods.
• Lack of physical activity.
• Underactive thyroid.

Metabolism Boosters

There are some natural metabolism boosters (natural foods) that improves your metabolism. Do not take over the counter pills containing animal thyroid extract that claim to boost up metabolism. These products may have side effects as diarrhea, increased heart rate, excessive sweating, nervousness, tremors, bulging eyes, etc.

How to Improve (Speed up) Metabolism

• Do not skip any meals

• exercise daily

• Build your muscles

• Avoid alcohol, sugar, and fastings

• Drink 8-10 glasses of water daily.

• Eat foods with high nutrition values

Speed up Metabolism

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All gamers are awaiting the release of the Xbox 360 and the ps3. This article takes an in depth look at how the two systems compare.

Graphics:

Everyone has seen an Xbox and a ps2 in action and we are all waiting to see which of the two next generation consoles for the two systems will have the edge when it comes to graphics. We have all seen the screenshots of the games on the two systems but what about actual gameplay graphics. Despite the hot debate, when you look at the numbers the two systems use a different but equally effective method of delivering graphics processing power. The XBOX uses a custom ATI processor with 48 graphics pipelines and the ps2 has a custom NVIDA graphics processor with an estimated 24 pipelines. The numbers are misleading because the ps2 piplines are more powerful than the XBOX pipelines. In the end the two different graphics processors will deliver about the same amount of power, we can expect to see impressive results from both sides.

Games:

Both systems have several franchise titles such as Halo2 for the XBOX and Gran Tourismo for the ps2 that you will see in the next generation systems, but what other games can you expect to see. If you are a fan of genres such as role playing that are dominated by Japanese and other foreign developers such as Square, you should look forward to the ps3. There is no indication that the XBOX 360 is going to gain much more support from foreign developers and buyers than the original XBOX. An article on GameSpot.com reports that only two percent of Japanese gamers are interested in buying an XBOX 360, with sixty percent looking forward to the ps3 and eight percent to the nintendo Revolution. Overall you can expect to see more games on the ps3 than the XBOX 360, reflecting the selection for the current generation systems. only time will which console will have the quality of games which all of us are been expecting

Media Type:

Will the media storage type be a factor in the quality of the games? Since ps3 is owned by Sony and BLUray is Sonys next high definition storage medium, the ps3 games will be stored on the BLUray discs which hold approximately 54 gigs. The Xbox 360 games will be stored on Double Layer DVDs which store 9 gigs. Obviously the BLUray discs can store a lot more data, but at the current stage of game development, any game developed will fit just as well on the 9 gig DVDs, so this is not a major factor but one that may come into play later on.

Processing Power:

How do the two systems compare when looking at brute processing power? The ps3 uses a cell processor with a PowerPC-based core with seven synergistic processing units while the Xbox comes with a Custom IBM PowerPC CPU with three dual-threaded cores that can handle six total threads at a time. An important comparison to look at is the number of dot product calculations per second the systems can perform. The reason this number is important is because it is used extensively during gameplay in 3d math to calculate various things such as vector lengths, projections, transformations, and more. Both systems are clocked at 3.2 Ghz. The ps3 can handle 51-billion dot product operations per second and the Xbox can handle 33.6. There is a debate over which system has more brute processing power and these numbers can be confusing to the average person, but overall it seems that the ps3 has an edge over the Xbox when it comes to overall processing power.

Media Type:

Since ps3 is owned by Sony and BLUray is Sonys next high definition storage medium, the ps3 games will be stored on the BLUray discs which hold approximately 54 gigs. The Xbox 360 games will be stored on Double Layer DVDs which store 9 gigs. Obviously the BLUray discs can store a lot more data, but at the current stage of game development, any game developed will fit just as well on the 9 gig DVDs, so this is not a major factor but one that may come into play later on.

Games:

When considering games, you have to look at the XBOX and the ps2. The XBOX is very popular in the US and has a few great franchise games such as halo, but the ps2 has an international reach and several popular game franchises such as Gran Tourismo that the XBOX has yet to beat. The XBOX 360 will need to appeal to foreign game developers and consumers to compete with the ps3. only time will which console will have the quality of games which all of us are been expecting

Controllers:

The controllers on the two systems retain the basic shape from the original systems with some modifications. The ps3 controller has the most dramatic change; it has a streamline shape that looks more like a stealth airplane than a game controller. The XBOX controller is basically the same shape as the previous system with a different color scheme. From the pictures released, it seems the XBOX controller will be more comfortable and natural to use. The ps3 controller looks like it would just slip out of your hand but we will not know how the controllers feel during actual gameplay until we get our hands on them.

As the battle of the handheld gaming systems hots up, one of the emerging must-haves is proving to be the capability of Wi-Fi gaming. As the term implies, Wi-Fi gaming involves playing games via a Wi-Fi internet connection to other players. The two most popular handheld gaming consoles, the PlayStation Portable (PSP) and the nintendo DS, both allow Wi-Fi gaming, across the PlayStation Network and the nintendo Wi-Fi Network, respectively.

Wi-Fi gaming allows users to compete against others connected to the internet nearby or even on the other side of the world. Even if you don't have friends who have an interest in gaming, with 53 million nintendo DS consoles and 25 million PSP consoles sold worldwide, it is unlikely that there won't be anyone to play against, regardless of your preferred gaming genre.

Wi-Fi networks are accessible within the transmitting range of a wireless access point, or hotspot. In the US, the city of Albuquerque, New Mexico, has gone as far as to offer free Wi-Fi access to all of its residents. In the UK, Norwich is pioneering a free city-wide Wi-Fi project, employing 200 antennas to cover the city centre and three sectors of the city. Similar projects are being planned for other major UK cities, such as Manchester, London and Birmingham. For those not lucky enough to live in a city with a comparable scheme there are several free Wi-Fi connections in cafs, pubs and public places such as airports, and nintendo have even struck a deal with McDonald's in order to provide designated Wi-Fi access for the nintendo Wi-Fi Network. In the UK there are currently 7500 branches offering this facility.

For those who prefer gaming at home, in addition to the handheld consoles, the latest-generation home consoles, that is, the Nintendo Wii, the PlayStation 3 and the xbox 360 can all access the internet for gaming via Wi-Fi connections, although the xbox 360 will require the optional usb xbox 360 wireless networking adapter to go wireless.

The range of games available for the handheld consoles for online play should be wide enough to suit anyone's tastes. There's role playing games such as Final Fantasy III and Zelda: The Phantom Hourglass, first-person shooters like Tom Clancy's Rainbow Six: Vegas, racing games such as Mario Kart DS and sports games, including fifa 08 to name but a few. The opportunities are literally endless, and with the market for online gaming set to increase from $5.9bn in 2007 to $13bn by 2012 according to research by the DFC Intelligence Group, that is unlikely to change anytime soon.

So with an almost limitless amount of places to play the games, people to play with and game genres, gamers are simply spoilt for choice by the current wave of Wi-Fi gaming.