The benefit of cardio exercise

Cardio workouts are an essential part of an effective training programme to achieve good health. Cardio is any exercise that raises and maintain your heart rate like, running, cycling, swimming, rowning, stair climbing, boxing etc.

The benefit are huge, regular cardio training will have an incredibly positive impact on your life. Here are just a few of them :

1.) Reduced risk of heart disease

2.) Reduced blood pressure

3.) Stronger heart and lungs

4.) Reduced reisk of diabetis

5.) Reduced depression and anxiety

6.) Increase metabolic rate

7.) Reduced stress

8.) Fat loss

9.) Reduced risk of osteoporisis

10.) Boosts immune system function

11.) Improve digestion

12.) Better sleep

13.) More energy

14.) Improved self-esteem and confidence

15.) Reduced risk of some types of cancer

Top 10 cardio tips:

1.) Always do a 5 to 10 minutes warm up

2.) Always do a 5 to 10 minute warm down

3.) Be consistents if you want results

4.) Include inclines and speed changes in your workouts

5.) Don't get stuck on the same machines- different machines use different muscles

6.) Set yourself target so you can see your improvements

7.) Learn correct technique

8.) Be sensible with your training, don't overdo it

9.) Get some good music to motivate you

10.) Always include cardio training at some point in your workout.

Spreading the fat

When one person is overweight, close friends can pack on the kilos. Arecent New England Journal of Medicine study declared that people can actually "catch" obesity from close friends.

When researches followed 12,067 people over 32 years, they concluded that those of us with very close friend who are obese have 171 percent higher chance of become obese too. The theory goes: you're influenced by your friends, and if they overeat, you may unwittingly follow their lead. Suprisingly, spouse have less sway over belly tahn close friend of same sex. The good news is that it may also work in reverse. Hang out with thin people and you might lose weight.

Dads' roles in breast cancer

If your mum or her sister never got breast cancer, you don't have to worry, right? Wrong. You're just likely to inherit the BRCA1 or BRCA2 mutations, the biggest genetic predictor of the disease form Dad's side of the family. Having the mutation means you have a 50% chance of getting breast cancer before 50. So ask Dad about his family history.

Ask your GP about testing for faulty BRCA genes at a specialist breast clinic if your family has a strong history for carrying that.

There are three options if you carry a known breast cance gene: have regular breast cance screening, have sugery to remove your breast or join prevention trial.

Growing brains with omega-3

Omega-3 is vital for foetal brain development and now it's thought a deficiency in the womb can lead blood pressure problem in adulthood.

Doctors also believe that if kids don't get enough omega-3, they may develop learning, psychiatric and behavioural problems later on.

A study by Dr Natilie Sinn at the University of South Australia found that fish oil supplement reduce hyperactivity, inattention and impulsiveness in half children who suffered from ADHD symptoms. Get more omega-3 to kids by giving them fish in food they enjoy.

Babies cue to language change

At four months, babies can tell wheter a speaker has switched to a different language by using visual cues alone (speaker's mouth shape and rhythm, and face movements -according to a University of British Columbia study)

But the study found that eight-month-old babies were abe to rely on these visual cue alone if they were from bilingual homes.

These findings suggest that babies growing up in bilingual enviroments maintain the inborn ability to use visual cues to distinguish between multiple language (learn). Older infant exposed to only one language no longer need this ability, so their sensitivity to visual information declines.

Red meat effect

A 12-year study of 90659 women aged 26 to 46 has found that high red meat consumption may be assiociated with an increased risk for hormone-receptor-positive breast cancer in premenopausal women. Subjects who ate more than 1.5 sevings of red meat a day had nearly double the risk of those who ate less than three servings a week.

"This study suggests that dietary factors may be related to a woman's chance of developing this type of breast cancer and more research should be done." says Eunyong Cho, lead author of the study and an assistant professor of medicine at Harvard Medical School