dance cardio workout

You are now home from the hospital
and while the healing process is well underway
or you would not have been discharged
there are miles to go. There seem to be so many instructions to remember. You simply will not be up to much in the first few weeks
and in some cases
for several more. I won’t understate this. Yes
an upbeat approach by the hospital medical staff may have sent you waltzing home and it’s thrilling to be leaving the hospital
where you haven’t been permitted to sleep through the night. Yet you are returning home greatly fatigued
with a medications schedule to manage
possibly a tank of oxygen
and perhaps recurrent irregular heartbeats or other complications that remain unresolved. Now is the time to dedicate yourself to the hard work of recovery. Alternating rest and exercise
and above all patience with the physical and emotional trials ahead
is your assignment for the next several weeks.

You and your caregiver will mostly be on your own unless your particular situation requires a treatment plan that includes post-op visits from a home health care nurse. Even if that’s the case
now is the time to review any guidelines your hospital medical team has given you about what to be aware of.

If you have purchased the paperback or downloaded the e-book version of The Open Heart Companion: Preparation and Guidance for Open-Heart Surgery Recovery
from my website http://www.openheartcoach.com
it’s time to reread Chapter 5
“The Challenges You May Face.” This chapter provides detailed information not only on challenges that may arise in your recovery
but it also supplies solutions as well. For example
on the subject of feeling isolated: “This is the time to find other open-heart surgery survivors and their caregivers to talk to. Swap stories
share information
hear what other families have gone through. Just knowing that you are not alone as you go through your rehabilitation can lift the veil of isolation. There can be a tendency to hold one’s surgery and recovery experiences too privately
but not reaching out to others will only deprive you of receiving compassionate support. If you are feeling isolated
do yourself a favor: reach out to friends and family
and look for a heart surgery support group locally or online.” However
whenever in doubt about what you may be experiencing specifically
contact your designated medical liaison for professional diagnosis or medical attention. No question or concern is too trivial.

For most of us
there is a difficult recovery challenge from the time we leave the hospital until we are healed and strong enough to enroll in a local rehab program. That’s one of the reasons for my book
to bridge this gap as so little medical attention is focused on the recuperation period that lasts anywhere from four to eight weeks. We thought getting through surgery was the biggest hurdle. However
the hurdle is greater when we are home on our own with not much progress to report fast enough -- and without all those experts in the hospital to lean on.

Every recovery is different. If you’ve been told to expect improvement “two days forward
one day back
” you might be disappointed to experience instead only one good day (a period of energetic spunk) followed by two
three
or even four days of just plain feeling lousy. Even to meet the assignment of increasing your walking time from five minutes to ten minutes a day may feel like an insurmountable task at first. You may also be swinging in and out of temporary depression. (In my case
I wished the discharge nursing staff had emphasized the psychological challenges of recovery
not just the physical stresses.) Or
you may feel “off
” and think you might be coming down with a virus. That might be the case
but feeling off can be due to other things as well: you may have become anemic (as I did); you may be having an allergic reaction; sleep deprivation may have caught up with you—there are many possibilities. Know that everyone goes through discouragement
yet those who are informed to expect ups and downs will fare far better.

Recovery after surgery takes time. There’s often a feeling of “being all alone.” Because I
and dozens of patients and caregivers who were interviewed for The Open Heart Companion
have gone through open-heart surgery recovery ourselves
I offer the help you need via a free monthly phone support group
a newsletter specifically on recovery
a highly informational paperback (also available as an e-book)
and general practical tips. Stop by my site at http://www.openheartcoach.com to see how we can help you recover faster.

Heart disease is the leading killer of Americans. According to the American Heart Association
more than 13 million Americans are affected and
when diagnosing heart disease
using the best medical imaging technology available is crucial.

Until recently
diagnosing heart disease was difficult without a costly and invasive surgical procedure
especially for patients with little or no history of a heart condition.

But now
new medical imaging technology has vastly improved the area of computed tomography or CT scanning
which renders 3-D images of internal parts of the body
including the heart
brain and other organs
to make noninvasive diagnoses of heart disease and even stroke faster and more accurate.

As with most medical imaging procedures
image quality is key. If the scanned image does not clearly represent all the minute details
the diagnosis may not be as accurate. And today's latest CT technology allows doctors to not only see things they've never seen before
meaning patients are getting the most accurate diagnosis possible
but also conduct faster exams on critically ill patients who might find it difficult to remain still for long periods of time.

For instance
the new Toshiba Aquilion 32 CFX multislice CT system is currently the industry's finest resolution scanner available for cardiovascular imaging
producing 32 slices of detailed images as thin as .5 millimeters.

Using this new equipment
a detailed three-dimensional image is produced to allow doctors to see the heart from virtually any angle
which results in greater confidence in diagnosing heart diseases and abnormalities.

Inevitably
better diagnosis leads to better treatment. As we become more aware of the dangers of heart disease
we should also be aware of the medical technology available to our doctors. If you have the option of seeing a doctor with access to the latest medical imaging technology versus another doctor with access to dated technology
which one would you prefer?

You can be a better-informed patient. Ask your doctor about the quality of the imaging equipment on which you will be scanned.

Today
high blood pressure treatment emphasizes lifestyle as much as medicine. Approaches to lowering blood pressure may also involve using alternative medicines to supplement traditional medication.

In other words
sole reliance on drugs is now being replaced by more comprehensive methods of disease management.

One of the centerpieces of this approach is replacing a sedentary lifestyle with a more active one. Physical activity is very helpful in reducing hypertension.

Increasing levels of physical fitness has many benefits including bringing blood pressure closer to normal levels. Of course
taking up an exercise regimen should be done under medical supervision
particularly if the patient has been leading a sedentary lifestyle.

Exercise also cuts down on excess weight
which is another factor that pushes up blood pressure above normal levels. There is a strong correlation between obesity and hypertension and the latter can often be controlled by taking care of the former.

Stress is a big factor in most people's lives these days. And stress can contribute significantly to hypertension. Therefore contemporary treatment for hypertension includes making patients aware of the factors that contribute to stress levels.

They are also taught to manage these stress factors better. That includes managing the stress-causing situations better as well as managing the patients' internal reactions to the stress. The latter can include
among other things
yoga
meditation and relaxation exercises.

Many stressors cannot be eliminated
but may be successfully reduced. Both work and home related stress needs to be managed to help control high blood pressure.

A healthy diet is
of course
essential for hypertensive patients. They are advised to avoid excessive intake of dairy products and salt. Blood pressure can be controlled much more easily when diet is managed well.

Alcohol consumption needs to be moderated or eliminated. Now
there is some evidence that alcohol in small quantities can actually be beneficial to the body. However
continued excess consumption of alcohol puts considerable strain on many organs of the body including the heart. Part of the problem arises from the sheer bulk of alcohol
particularly if beer is consumed.

Foods like garlic and onions as well as some herbs have been found to contribute to lower blood pressure. Herbs that contain an amino acid called L-arginine are said to be useful for this purpose. Utilizing alternate medicine should be done only under adequate supervision.

There are also newer drugs to control high blood pressure
including calcium channel blockers. Some of these drugs effectively counteract side effects caused by medication.

High blood pressure treatment has evolved into a well-rounded approach that relies on more than just medication to handle the condition.

One of the more common treatments for high blood pressure are ACE inhibitors. When your kidneys detect low blood pressure
they release an enzyme called renin
which stimulates the formation of a protein called angiotensin I. Angiotensin I is then converted by the angiotensin-converting enzyme (ACE) in the lungs to a very potent chemical called angiotensin II. Angiotensin II is a powerful blood vessel constrictor that causes muscles surrounding the blood vessels to contract
resulting in narrowing of the blood vessels. This narrowing of the vessels increases pressure in the vessels and can result in high blood pressure .

The ACE Inhibitors block the action of the angiotensin-converting enzyme in the lungs so that angiotensin I is not converted into angiotensin II. This allows blood vessels to remain widened
which results in lowering of the blood pressure. ARBs block the action of angiotensin II itself
so that vessels dilate
making it easier for the heart to pump blood
and results in lower blood pressure .

The natural bioactive casein hydrolysate tripeptides in Melaleuca's ProStolic™ act as a natural blocker to the formation of angiotensin II. Also included in this proprietary blend is pomegranate juice powder
which inhibits activity of the angiotensin-converting enzyme as well. A third ingredient is passionflower extract. Although researchers don't know exactly how passionflower works
they believe that flavonoid and alkaloid compounds in the plant regulate the neurotransmitters in your nervous system that reduce anxiety. One of these flavonoids in particular
chrysin
helps to calm your central nervous system and lower your blood pressure.

Combined with the proprietary blend of tripeptides
pomegranate juice powder and passion flower extract
ProStolic™ also contains potassium and calcium to provide a well-rounded natural remedy to help promote healthy blood flow and naturally maintain healthy blood pressure
but without the side effects so common with medications.

Tripeptides are formed when milk casein is broken down into smaller pieces. Several different peptides have been studied
but a significant amount of research has determined that the tripeptides Isoleucine-Proline-Proline (IPP) and Valine-Proline-Proline (VPP) have the most supportive evidence for their efficacy
safety and bioavailability The natural bioactive hydrolyzed casein (a combination of tripeptides IPP and VPP) is an active ingredient included in the proprietary blend in Melaleuca's ProStolic™. These tripeptides are derived from nonfat milk casein
and have been clinically proven to help maintain healthy blood pressure. Most studies show that blood pressure is lower after 2 weeks of daily consumption of IPP and VPP
and reach a stable level after 4-6 weeks.

Like the mechanism of action of the commonly prescribed ACE Inhibitors
the natural action of tripeptides block the formation of Angiotensin II
which normally causes the blood vessels to narrow. But that's where the similarity ends. Studies show that IPP and VPP tripeptides accomplish the blockage of Angiotensin II without the side effects so common in ACE and ARB medications. In 2001
an 8-week placebo-controlled
double-blind study was conducted on 30 people with mild or moderate hypertension. Results of the study showed a significant decrease in blood pressure of IPP and VPP test subjects
but no change was seen in the placebo group. In addition
no adverse reactions such as dry cough
digestive tract symptoms or abnormal changes were observed.

Over 20 human clinical trials have been conducted with the IPP and VPP peptides over the past 10 years and more than 10 double-blind clinical studies have been conducted on the particular formulation of tripeptides used in Melaleuca's proprietary blend. A 1996 placebo-controlled study on the blood pressure of 30 elderly hypertensive patients
most of whom were taking antihypertensive medication
showed a significant decrease in both systolic and diastolic blood pressure after 4 and 8 weeks
but no significant changes were observed in the placebo group.

A British Journal of Nutrition article reported a single blinded
placebo controlled study of 131 people with high-normal blood pressure or mild hypertension to determine the efficacy of hydrolyzed casein containing IPP and VPP in reducing blood pressure. The authors concluded that these peptides could assist in the prevention of hypertension in people with blood pressure that is above normal.

Melaleuca's Prostolic also contains other natural hypertension treatments including pomegranate juice
passion flower
potassium and calcium. All the benefits of these natural ingredients will be discussed in Natural Therapy for Maintaining Healthy Blood Pressure Part 3.

Mitral Valve allows blood to flow in one direction from the atrium (upper chamber) to the ventricle (lower chamber). It is one of the four valves separating different chambers of the heart. Mitral valve causes problem if it doesn’t open and close as per its functionality.

It causes blood to leak backwards into the upper chamber of the heart
leading to a 'heart murmur'. This is called as Mitral Valve Prolapse. The functioning of your heart is normal at this point of time. This does not worsen over a period of time
but is one of the main reasons for cardiac problems.

Mitral valve prolapse is very common among women although men are targeted too. It can strike in early adulthood. It is considered to be a hereditary problem. Mitral Valve Prolapse syndrome is also called as dysautonomia.

One of the main reasons which cause an increase in mitral valve prolapse syndrome is stress. The cause of stress can be due to childbirth
drastic events
and life turning experiences and day to day stress in life. Nearly 60% of the patients with MVP do not show symptoms. The other 40% does show some sign
which you should be aware of.

Some Signs and Symptoms of Mitral Valve Prolapse Syndrome

-Irregular Heartbeat
-Fatigue
-Chest Pain
-Racing Heart
-Dizziness
-Headaches
-Shortness of Breath
-Palpitation
-Anxiety

Causes of Mitral Valve Prolapse Syndrome

-Hereditary
-Stress
-Caffeine
-Stimulants
-Sweets
-Alcohol
-Smoking
-Menopause
-Skipping Meals
-Dehydration

Measures to be taken

Complications in this condition are very less. Attributable to the fact
that it does not affect much of your health. But people who suffer from this condition have to take extreme care. You may have to cut down on your physical activity
have a surgery and may be put you on medications - beta blockers.

You may have to follow a strict diet routine. Do not have any stimulants in your diet like coffee
tea
colas and even chocolates. Intake of sugar should come down. Have high-protein snack for afternoons. Drink as much water as you want. Fresh fruit juice is also good.

Regular exercise is good to maintain good health. Do not exert yourself. You should consult your doctor before doing any physical activity. Being aware about your condition would help you from any bacterial infection from any kind of surgery. Inform your doctors in advance about your condition
to avoid complication.

Home Care

Cinnamon helps in reducing high cholesterol and triglycerides. These can be used in your daily diet.

Flax seed oil contributes with good amounts of omega 3 fatty acids. This helps your cardiovascular system by reducing bad cholesterol including lowering blood pressure.

Hawthorn Berries helps with a clean and clear cardiovascular system. It is very good for your heart.

When the pressure of the blood that is exerted against the walls of the blood vessels after and during every heart beat is lower than normal
you have low blood pressure. This can result in insufficient blood flow to the important body organs like the heart and the brain. And this can lead to various low blood pressure symptoms.

You may detect low blood pressure symptoms during the use of various drugs such as those used for surgery
anti-anxiety agents
treatment for high blood pressure
diuretics
heart medicines
antidepressants
narcotics
alcohol
and other types of drugs. You may notice the low blood pressure symptoms also because of dehydration
heart failure
or heart attack
anaphylaxis
shock
diabetes (especially in advanced stage)
etc.

The most common low blood pressure symptoms are dizziness and lightheartedness. But there are other low blood pressure symptoms
and they are: a tendency to faint
black or maroon stools
chest pain
wheezing
irregular heart beat
consistent high fever
head ache
back pain
or stiff neck. If you happen to spot any of the low blood pressure symptoms
it is recommended that you consult a doctor as soon as possible.

Because of low blood pressure not enough blood reaches to all parts of the body and thus the cells do not receive the correct amount of oxygen and nutrients. Therefore
the waste products in the blood are not removed.

Don’t overlook the risk of low blood pressure if you cough with phlegm or if you are suffering from prolonged diarrhea
or if you are unable to eat or drink
or if you experience burning urinary symptoms or even if you are taking new medicines
because all these are low blood pressure symptoms.

When you start experiencing low blood pressure symptoms remember that the brain is the first organ to malfunction in such situations because it’s located at the top of the body and as a result you will experience dizziness or even fainting. You should be aware that if you don’t treat low blood pressure seriously it might lead to brain damage.

When you have low blood pressure
blood is not adequately supplied to the heart muscles and therefore breathlessness and chest tightness forms one of the common low blood pressure symptoms. When you have prolonged low blood pressure all organs start malfunctioning and this leads to shock.

You must take precautionary measures to avoid the situation from getting worse when you have low blood pressure and you must take your doctor’s advice. You must try to be more physically active and must try to lose weight. You should also maintain a healthy diet and limit your alcohol intake. All these will help you to keep your low blood pressure symptoms under control.

In spite of all the harmful aspects of low blood pressure
researchers say that it is better than high blood pressure because people experiencing low blood pressure symptoms tend to live longer than people suffering from high blood pressure symptoms do.

If you suspect you are suffering with low blood pressure you should consult your primary care physician straight away.

Congestive Heart Failure (CHF) is a condition in which the heart does not pump the blood through the body properly. When the blood is not properly pumped throughout the body
the oxygen that the blood carries is not appropriately dispersed to the muscles and other places that require oxygen. At this time in medical technology
Congestive Heart Failure is not curable. However there are medical treatments for the condition and adhering to these treatments helps patients with CHF to live as comfortably and as normally as possible. There are ways to cope with CHF.

First
when a patient is diagnosed with CHF
he or she needs to find a heart specialist that he or she goes to regularly. The patient also needs a regular practitioner to be able to keep on top of prescriptions and other things. Certain medications will be prescribed and one of the best things that a CHF patient can do is to take medications on time regularly and in the correct amounts. Another thing that will help your doctor determine the right combination of medications for you is to record when you take your medications and how you feel after taking your medications. If a certain medicine is causing side affects
your doctor might possibly be able to prescribe a substitute for that particular medication.

Another important aspect of keeping a relatively healthy and comfortable lifestyle is diet. Most patients are placed on a restrictive diet. Many are required to eat heart-healthy low-fat
low-sodium diet. In most cases
2
g of sodium is the daily limit. Excessive sodium in a diet may cause water retention
making it difficult to breathe. Since CHF already causes problems with water retention
it is helpful to retain as little water with diet as possible. Another thing that causes water retention is drinking excessive liquids. This is another thing the doctor may limit.

Besides medicine and adjusted diet
exercise is a way to cope with Congestive Heart Failure. Many people with CHF think that physical activity will harm them. However
though strenuous activity is not be appropriate
light to moderate activity can be healthy when done carefully.

Another way to cope and live comfortably with Congestive Heart Failure is to make sure you reduce stress as much as possible. Stress has a very negative effect on your heart and as a result
has a negative effect on the functions of your body. Any worry or burden that your family
friends
or caregivers can take from your shoulders is a positive action toward relieving your stress.

Obviously health risks such as smoking should be ceased. The use of nicotine uses up precious available oxygen in the system and therefore should be stopped to allow as much oxygen as possible to exist in the body.

One last thing to remember is to watch physical symptoms. Always record how you feel and make sure you tell your doctor of the slightest change in the way you feel. Listen to the signs your body is giving you in order to stay on top of your condition. Remember
CHF is a condition that can be coped with and treated
but you must alter your lifestyle to get the best quality out of your life.

When it comes to health and the dignostic instruments and tools that are required to service health
the factors of quality
precision and accuracy are of the highest priority.

For the medical doctor or nurse
nothing is more relevant and useful than the use of the stethoscope. Ask any doctor or health professional
and he would most likely be using a littman stethoscope.

It was in 1963 that the Harvard Medical School Professor David Littmann
a renowned cardiologist
invented a stethoscope which would revolutionize the world of medical auscultation.

Named after him
this invention continued to improve and develop
resulting in a highly acclaimed stethoscope named aptly
the 3M Littmann Cardiology Stethoscope.

This stethoscope is uniquely equipped to help the medical doctor pick up difficult-to-hear heart
lung and other body sounds admist distracting noises.

Using
the 3Mดs new Ambient Noise Reduction technology
it is possible to now reduce distracting room noise by an average of 75% (- 12 decibels) over the bell and diaphragm operating range. This is convincingly the most important feature of the littman stethoscope.

Apart from this
the new tunable diaphragm technology used in Littman Stethoscopes
allows the health practitioner to alter the pressure on the chest piece in order to change from bell mode to diaphragm mode and vice-versa. This makes it very versatile for adaptive use.

As a result
the technology has led to a whole new line of Littmann stethoscopes including the electronic Littmann Master Cardiology Stethoscope for infant
pediatric
and veterinary disciplines.

The Littmann stethoscopes are among the most popular stethoscopes for cardiologists where Littman stethoscopes like Littman cardiology III
Littmann cardiology STC
and Littmann Master classic II are used for both adult and pediatric auscultation.

One particular innovation is that the stethoscope carries a large side of the diaphragm and a small side diaphragm. The large side of the diaphragm is for adults and the small side is specially designed for sound with pediatric patients or extremely thin adult patients. This makes it a truly versatile tool for the doctor or nurse or cardiologist.

In addition to the standard adult size
Littman offers a one-inch pediatric bell and the infant bell.

As nurses form the bedrock of the health system and require stethoscopes
they are not left behind. There are active online nursing forum communities where nurses from around the world discuss and share information about the use of medical and nursing tools such as the nursing littmann stethoscope
and there is a nurses' kit including a littman stethoscope for members at special price.

The next time we see a doctor with a stethoscope
the chances are that he is using a littman stethoscope
and we can be grateful to the efforts of the brillant cardiologist Professor David Littmann.

You can protect yourself from stroke. That's just as well
considering every 45 seconds
someone in the U.S. has one. It kills about 160
0
people a year
mostly women; annually
about 40
0
more women than men have strokes and over 60 percent of all stroke deaths occur in women.

It's important to know the risk factors
some of which are preventable and controllable
and to recognize the symptoms so that many of the serious side effects can be avoided.

Blood Pressure: According to the American Heart Association
high blood pressure is the number one controllable risk factor for stroke. Family history and obesity factor in developing high blood pressure and women who take birth control pills or have reached menopause are at higher risk. A healthy lifestyle helps but for many
medications are required.

Cholesterol: High levels of "bad" low-density lipoprotein (LDL) cholesterol raise the risk of heart disease and stroke; high levels of "good" high-density lipoprotein (HDL) cholesterol lower it. Studies show women's cholesterol is higher than men's from age 45 on and that low levels of HDL cholesterol seem to be a stronger risk factor for women.

Diabetes: Diabetes is associated with high blood pressure and interferes with the ability to break down clots
increasing the risk of ischemic stroke. Lifestyle modifications and medications can help.

Diet and Exercise: Thirty minutes a day of moderate-to-vigorous physical activity can help prevent heart and blood vessel disease and control blood cholesterol
diabetes and obesity
as well as lower blood pressure. People with excess body fat-especially around the waist-are more likely to develop heart disease and stroke. Eat healthy foods low in saturated fat
cholesterol and sodium.

Smoking and Drinking: Smokers and those exposed to smoke daily are at a greater risk for stroke. Excessive alcohol intake can contribute to high blood pressure.

Stroke Symptoms: It's vital to recognize the symptoms of stroke and to seek help immediately. Time is of the essence when it comes to preventing debilitating and long-lasting effects. Symptoms include sudden numbness or weakness of the face
arm or leg
especially on one side of the body; sudden confusion
trouble speaking or understanding; sudden trouble seeing in one or both eyes; sudden trouble walking
dizziness
loss of balance or coordination
or a sudden
severe headache with no known cause.

Lisa Chavis

We all know that keeping up with our heart health is an important thing to do. We all know that there are a wide variety of factors that cause heart problems
and we should know by now that there are some basic ways to help protect the health of our hearts. What many people do not realize
however
is that keys to their heart health may be different than keys to the heart health of others.

There are almost as many strategies and tips for having good heart health as there are people with hearts in the world. It is important that each person takes the time to learn about his or her own heart health and to learn about the possible methods of ensuring heart health for years to come.

One of the best ways for anyone to become familiar with the needs of their heart is to see a physician. Schedule a visit to see your doctor and plan to discuss your heart health with him or her. If you can think of any questions or concerns you have regarding your heart health
write them down and bring them along. It will also be very helpful if you have a record of your extended family's heart health history. It is likely that your physician will want to discuss more than just your own heart health. He or she will want to look for patterns or trends that have affected other people you're related to.

A physician can help you determine not only the current health of your heart
but also give you a better understanding of specific things you can do to help prevent heart attack or heart disease. For some people
the most significant factor in achieving and maintaining heart health is to change their diet. The foods we choose to put into our bodies affect our heart health in more ways than we know. Eating large amounts of sugar
carbohydrates or processed foods will eventually take their toll on our heart health. Your physician can set you up with a dietician who specializes in creating unique diet plans that promote heart health.

For other people
it is their exercise and physical fitness habits that a physician will address. Heart health can be significantly altered based upon a person's level of exercise. Your physician will be able to help you create a fitness plan that will be effective for you and your heart health needs.

It is never too late to take your heart health seriously. Make an appointment to see your physician today.

Before you start wasting hours upon hours on those boring treadmills
stationary bikes
and elliptical machines
let's examine if low-moderate intensity
long duration cardio exercise is really doing your body any good
or if it is mostly a waste of time. I hope you will concede upon finishing this article that there is a better way to get in great shape
and it doesn't have to involve endless hours on boring cardio machines.

It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often
the recommendations constitute something along the lines of "perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level". Before you just give in to this popular belief and become the "hamster on the wheel" doing endless hours of boring cardio
I'd like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it's cracked up to be.

First
realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery
or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact
humans are the only creatures in nature that attempt to do "endurance" type physical activities.

Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training
consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean
muscular
and powerful looking
while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?

Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone
but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body
can degenerate joints
reduces immune function
causes muscle wasting
and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases. On the other hand
highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response
a more efficient nitric oxide response (which can encourage a healthy cardiovascular system)
and an increased metabolic rate response (which can assist with weight loss).

Furthermore
steady state endurance training only trains the heart at one specific heart rate range and doesn't train it to respond to various every day stressors. On the other hand
highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way -- Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.

For example
lets say you jog trying to maintain the same pace for a good 45-minute run. As long as you didn't encounter any big hills along the way
you probably maintained approximately the same heart rate the entire time - let's say it was 135 beats/minute. Now
let's contrast that with a much more effective workout of doing 20 minutes of alternating all-out wind sprints with walking for a minute or two in between sprints to recover. With this more effective workout
you're rapidly changing your heart rate up and down on a much larger scale
forcing it to grow stronger to be able to handle varied demands. Your heart rate would probably alternate from 110-115 during the recovery walks all the way up to 160 bpm or more during the sprints. This doesn't mean that sprints are the only way to take advantage of this style of training. Any style of training that incorporates highly variable intensity will give you these improved results.

The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.

To summarize
some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health
increased anti-oxidant protection
improved immune function
reduced risk for joint wear and tear
reduced muscle wasting
increased residual metabolic rate following exercise
and an increased capacity for the heart to handle life's every day stressors. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training.

In addition to the previously mentioned wind sprints
most competitive sports such as football
basketball
racquetball
tennis
hockey
etc. are naturally comprised of highly variable stop-and-go motion. In addition
weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example
an interval training session on the treadmill could look something like this:

Warm-up for 3-4 minutes at a fast walk or light jog;
Interval 1 - run at 8.0 mi/hr for 1 minute;
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes;
Interval 3 - run at 10.0 mi/hr for 1 minute;
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes;
Repeat those 4 intervals 4 times for a very intense 20-minute workout.

The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health
fat loss
and a strong
lean body.