Strength Training
Muscle Building

Cardiovascular Training

Cardiovascular is derived from two words, "cardio" which refers to the heart and vascular which refers to the "blood vessels". Cardiovascular exercise improves endurance and stamina by raising your heart rate and keeping it elevated for any given period of time (preferably 30 minutes or more). Generally cardiovascular exercise is associated with exercises like brisk walking, swimming, cycling, jogging and stair climbing where there is a consistent flow with no breaks in the routine. There are many types of exercises that improve your cardiovascular system so it is important that you try to engage in a number of these exercises instead of just one.
Bottom line: You need cardio if you want to get your weight under control and have an overall healthy life.


Improves oxygen uptake and utilization by helping your lungs,   heart and blood circulation with the delivery of oxygen to all the

   cells in your body; without oxygen you would literally die.

Cardiovascular exercise strengthens the lungs and increases your lung capacity, improving your breathing.• Improves stamina

   during physical activity. Your lungs and your heart carry oxygen to the large muscle group responsible for carrying out physical


Strengthens your heart so that it does not have to work as hard to pump blood around the body.It boosts the metabolism, burns

   calories, and helps you lose weight.

It helps reduce stress and promotes restful sleep• It helps reduce risk of heart attack, high cholesterol, high blood pressure and


It makes you feel good.


How Do You Start

First you need to decide what kind of activities interest you the most and something you could incorporate into your daily life. If you

   are someone who likes to run or cycle, taking a walk or hiking then you like the outdoors and these activities would be perfect for

   you. For those who prefer to exercise at home then exercise videos would be a great option and of course having a few home

   equipment wouldn't hurt.  If you would rather going to the gym then a treadmill, stair-master, a stationary bike or elliptical may be

   right for you.

It is difficult to recommend a specific cardio exercise because there is no best option, what is important is the fact that you are able

   to get your heart rate up and that you are enjoying it.

Do something that takes on your personality. If you are a very sociable person then consider fitness programs that are group

   oriented. Carry a friend with you when you go working or go as a group.

Choose something that you can imagine yourself doing at least 3 times a week.

Be open to change, make your routine dynamic once you are comfortable with the progress you are making.How Much Time Should

   You Spend?It is easy to get side tracked, when you decide what to do, by trying to keep up with the instructor (if you are at a gym)

   or jogging too fast if you choose the outdoors. If you are a beginner then 30 minutes should be good, but don't stress yourself even if

   you start with 10-15 minutes its ok to work your way up. The key thing here is consistency.


Most persons would tell you that the ideal thing is to work out 3-6 days per week for at least 30 minutes. However if your lifestyle cannot accommodate this then try:

1. Walking up the stairs a few times while at work

2. Go for a walk during your lunch break

3. Park a good distance from where you are going and walk to your destination

4. Take public transportation and stop off a few blocks from where you are going and walk

5. We are all given the same amount of time; the fact is that only some of us use it wisely. You will have to find the time to work out.

6. Take some exercise classes

7. Find someone strong to hold you accountable and keep you on track

8. Get a personal Trainer if you can afford one.

9. Split up your routine if you are pressed for time. Maybe do your abdominal work in the evening instead of in the morning.

10. Go for a brisk 30-minute walk five times each week. Ideally, it should be done in one session. If you can't, two 15-minute sessions would also be good.

11. Join a martial arts, swimming or tennis club.

12. It is better to do a little bit often then a lot infrequently.Make sure you are resting between workouts so that your body can recover. As good as exercise is for you, too much can actually be bad for you.


Here are some guidelines to help you with the frequency of the workout

To maintain current fitness level: 2-4 days a week (at least 20 minutes)

To lose weight: 4 or more days a week (at least 30 minutes)

To train for a triathlon: A whole lot

Once you've gotten used to exercise (and are up to 30 minutes of continuous movement) you can start working on your intensity.


How hard you work is a crucial factor in your workout because:

The harder you work the more calories you burn

Raising intensity is the best way to burn more calories when you're short on time.

It's an easy part of your workout to change--all you do is work harder


Remember the rule of thumb is that you should be able to talk during your workout. If you cannot speak comfortably, then you need to check your heart rate or slow down.



Cleanse- Wash your skin thoroughly on a daily basis to remove the dirt, debris,

pollutants, and perspiration that has accumulated. Avoid bar soaps as they

tend to dry out the skin. Consider a creamy cleanser for dry skin or a clear

cleanser for oily skin.  For normal to oily skin wash with a gentle cleanser. After

you have found a cleanser that works well with your skin type stick to it as much

as possible. If you have dry or sensitive skin, use only warm water to wash your

skin and use a mild natural cleanser every few days. Brushing your teeth before

washing your face is a good practice because toothpaste residue can irritate

sensitive facial skin. Be careful though, not to cleanse too often and remember

to wash at night before going to bed. Most women prefer the water method:

Use warm water to loosen dirt and clogged pores. Use a dime-sized bit of

cleanser, and then rinse with cool or lukewarm water. You'll also want to take

off your makeup with a proper makeup remover.
In the morning, a splash of lukewarm water is all you need (we find it's great for removing excess oils from your nightly moisturizing). Never wash your face with hot or cold water (both can cause broken capillaries). Also be careful about over cleansing skin, see signs you are over cleansing your skin.



Exfoliate- This is a great part of any good skin care routine because the results are immediate when done properly. Most people skip this step in their weekly skincare routine. Scrubs work by removing the top layer of dead skin cells that tend to dull your complexion. Make sure you use a gentle scrub with tiny grains. Big grains in cheap scrubs can tear skin and cause more harm than good. Where the skin is not exfoliated on a daily or weekly basis, dead skin cells build up causing your skin to look dull and older. Some experts recommend exfoliating in the morning, since the skin repairs itself at night, when the dead skin cells can be scrubbed away.

 For best results scrub once or twice a week, rubbing in a circular motion for 30 sec. then rinse with lukewarm water. Proper exfoliation means that your foundation will smooth out more cleanly and your moisturizer will soak in more completely.


Moisturize- Unless you have very oily skin it is important that you moisturize every day to keep your skin hydrated and healthy. Your skin needs moisturizer all year long as both the indoor winter heat, and summer sun can be equally damaging to your skin.​

Protect- Use a natural sunscreen when possible, regardless of whether or not you plan on spending much time in the sun. Our skin needs sunlight every day but over exposure can have adverse effects. Experts recommend a natural sunscreen or a moisturizer that contains sunscreen with at least an SPF of 15, every day. The sun’s most beneficial rays occur at sunrise and sunset. The skincare experts agree that sunscreen is the most important part of any skincare regimen. 

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