Warmup | cardyfit.com

Warmups

Standing Poses

Seated Poses

Flow Sequences

Warmups

Breathing & Meditation

Lunges

Warmup Breathing Breath of Fire

Boost your energy, raise your heart rate and add flexibility and strength to your body.

Warmup Sun Salutations

Warmup with chair sun salutations. Increase heart rate.

Warmup Shoulder Torso Rotations

Opens up the shoulders, stretches the side body and rotates your waist.

Warmup Breathing Breath of Fire

Boost your energy, raise your heart rate and add flexibility and strength to your body.

Warmup Sun Salutations

Warmup with chair sun salutations. Increase heart rate.

Warmup Shoulder Torso Rotations

Opens up the shoulders, stretches the side body and rotates your waist.

References

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2. Pathak RK, Middeldorp ME, Meredith M, Mehta AB, Mahajan R, Wong CX, Twomey D, Elliott AD, Kalman JM, Abhayaratna WP, Lau DH, Sanders P. Long-Term Effect of Goal-Directed Weight Management in an Atrial Fibrillation Cohort: A Long-Term Follow-Up Study (LEGACY). J Am Coll Cardiol. 2015 May 26;65(20):2159-69. doi: 10.1016/j.jacc.2015.03.002. Epub 2015 Mar 16. PMID: 25792361.

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References

1. Diabetes Diet. Retrieved January 22, 2021, from https://www.diabetesfoodhub.org.

References

1. Whelton, P. K., Carey, R. M., Aronow, W. S., Casey, D. E., Collins, K. J., Dennison Himmelfarb, C., ... & Wright, J. T. (2018). 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA guideline for the prevention, detection, evaluation, and management of high blood pressure in adults: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Journal of the American College of Cardiology, 71(19), e127-e248.

References

1. Virani SS, Alonso A, Benjamin EJ, Bittencourt MS, Callaway CW, Carson AP, et al. Heart disease and stroke statistics—2020 update: a report from the American Heart Association. Circulation. 2020;141(9):e139–e596.

2. Gerhard-Herman MD, Gornik HL, Barrett C, Barshes NR, Corriere MA, Drachman DE, Fleisher LA, Fowkes FG, Hamburg NM, Kinlay S, Lookstein R, Misra S, Mureebe L, Olin JW, Patel RA, Regensteiner JG, Schanzer A, Shishehbor MH, Stewart KJ, Treat-Jacobson D, Walsh ME. 2016 AHA/ACC Guideline on the Management of Patients With Lower Extremity Peripheral Artery Disease: Executive Summary: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Circulation. 2017 Mar 21;135(12):e686-e725. doi: 10.1161/CIR.0000000000000470. Epub 2016 Nov 13. Erratum in: Circulation. 2017 Mar 21;135(12 ):e790. PMID: 27840332; PMCID: PMC5479414.

References

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References

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2. U.S. Department of Health and Human Services (USDHHS). A Report of the Surgeon General: How Tobacco Smoke Causes Disease: What It Means to You (Consumer Booklet). Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health; 2010.

3. U.S. Department of Health and Human Services (USDHHS). The Health Consequences of Smoking: What It Means to You (Consumer Booklet). Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health; 2004.

4. U.S. Department of Health and Human Services (USDHHS). How Tobacco Smoke Causes Disease: The Biology and Behavioral Basis for Smoking-Attributable Disease: A Report of the Surgeon General. Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health; 2010.

References

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2. Garofalo C, Borrelli S, Provenzano M, et al. Dietary Salt Restriction in Chronic Kidney Disease: A Meta-Analysis of Randomized Clinical Trials. Nutrients. 2018;10(6):732. Published 2018 Jun 6. doi:10.3390/nu10060732

3. Kovesdy CP. Management of hyperkalaemia in chronic kidney disease. Nat Rev Nephrol. 2014;10(11):653-662. doi:10.1038/nrneph.2014.168

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References

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2. Ford ES, Li C, Zhao G, Tsai J. Trends in obesity and abdominal obesity among adults in the United States from 1999 to 2008. Int. J. Obes. 2011;35:736–743. doi: 10.1038/ijo.2010.186.

3. Blackburn GL, Wollner S, Heymsfield SB. Lifestyle interventions for the treatment of class III obesity: a primary target for nutrition medicine in the obesity epidemic. Am. J. Clin. Nutr. 2010;91:289S–292S. doi: 10.3945/ajcn.2009.28473D.

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References

1. Centers for Disease Control and Prevention. Underlying Cause of Death, 1999–2018. CDC WONDER Online Database. Atlanta, GA: Centers for Disease Control and Prevention; 2018. Accessed March 12, 2020.

2. Fryar CD, Chen T-C, Li X. Prevalence of uncontrolled risk factors for cardiovascular disease: United States, 1999–2010. NCHS data brief, no. 103. Hyattsville, MD: National Center for Health Statistics; 2012. Accessed May 9, 2019.

3. Benjamin EJ, Muntner P, Alonso A, Bittencourt MS, Callaway CW, Carson AP, et al. Heart disease and stroke statistics—2019 update: a report from the American Heart Association external icon. Circulation. 2019;139(10):e56–528.  

References

2. Centers for Disease Control and Prevention (CDC). Hypertension Cascade: Hypertension Prevalence, Treatment and Control Estimates Among US Adults Aged 18 Years and Older Applying the Criteria From the American College of Cardiology and American Heart Association's 2017 Hypertension Guideline—NHANES 2013–2016external icon. Atlanta, GA: US Department of Health and Human Services; 2019.

3. Sacks, F. M., Svetkey, L. P., Vollmer, W. M., Appel, L. J., Bray, G. A., Harsha, D., ... & Karanja, N. (2001). Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. New England journal of medicine, 344(1), 3-10.  

4. Cook NR, Cutler JA, Obarzanek E, et al. Long term effects of dietary sodium reduction on cardiovascular disease outcomes: observational follow-up of the trials of hypertension prevention (TOHP). BMJ 2007;334:885-8.

5. Shenoy SF, Poston WS, Reeves RS, Kazaks AG, Holt RR, Keen CL, Chen HJ, Haddock CK, Winters BL, Khoo CS, Foreyt JP. Weight loss in individuals with metabolic syndrome given DASH diet counseling when provided a low sodium vegetable juice: a randomized controlled trial. Nutr J. 2010 Feb 23;9:8. doi: 10.1186/1475-2891-9-8. PMID: 20178625; PMCID: PMC2841082.

6. Blumenthal JA, Babyak MA, Hinderliter A, Watkins LL, Craighead L, Lin PH, Caccia C, Johnson J, Waugh R, Sherwood A. Effects of the DASH diet alone and in combination with exercise and weight loss on blood pressure and cardiovascular biomarkers in men and women with high blood pressure: the ENCORE study. Arch Intern Med. 2010 Jan 25;170(2):126-35. doi: 10.1001/archinternmed.2009.470. PMID: 20101007; PMCID: PMC3633078.

7. Onvani S, Haghighatdoost F, Azadbakht L. Dietary approach to stop hypertension (DASH): diet components may be related to lower prevalence of different kinds of cancer: A review on the related documents. J Res Med Sci. 2015 Jul;20(7):707-13. doi: 10.4103/1735-1995.166233. PMID: 26622263; PMCID: PMC4638076.

8. Asghari G, Yuzbashian E, Mirmiran P, Hooshmand F, Najafi R, Azizi F. Dietary Approaches to Stop Hypertension (DASH) Dietary Pattern Is Associated with Reduced Incidence of Metabolic Syndrome in Children and Adolescents. J Pediatr. 2016 Jul;174:178-184.e1. doi: 10.1016/j.jpeds.2016.03.077. Epub 2016 May 5. PMID: 27156186.

9. Shirani F, Salehi-Abargouei A, Azadbakht L. Effects of Dietary Approaches to Stop Hypertension (DASH) diet on some risk for developing type 2 diabetes: a systematic review and meta-analysis on controlled clinical trials. Nutrition. 2013 Jul-Aug;29(7-8):939-47. doi: 10.1016/j.nut.2012.12.021. Epub 2013 Mar 6. PMID: 23473733.

10. Salehi-Abargouei A, Maghsoudi Z, Shirani F, Azadbakht L. Effects of Dietary Approaches to Stop Hypertension (DASH)-style diet on fatal or nonfatal cardiovascular diseases--incidence: a systematic review and meta-analysis on observational prospective studies. Nutrition. 2013 Apr;29(4):611-8. doi: 10.1016/j.nut.2012.12.018. PMID: 23466047.

11. Arnett DK, Blumenthal RS, Albert MA, Buroker AB, Goldberger ZD, Hahn EJ, Himmelfarb CD, Khera A, Lloyd-Jones D, McEvoy JW, Michos ED, Miedema MD, Muñoz D, Smith SC Jr, Virani SS, Williams KA Sr, Yeboah J, Ziaeian B. 2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Circulation. 2019 Sep 10;140(11):e596-e646. doi: 10.1161/CIR.0000000000000678. Epub 2019 Mar 17. Erratum in: Circulation. 2019 Sep 10;140(11):e649-e650. Erratum in: Circulation. 2020 Jan 28;141(4):e60. Erratum in: Circulation. 2020 Apr 21;141(16):e774. PMID: 30879355; PMCID: PMC7734661.

12. Top 10 Dash Diet Tips. Available at: http://dashdiet.org/dash-diettips. html. Accessed January 6, 2019.

References

1. Sutton, E. F., Beyl, R., Early, K. S., Cefalu, W. T., Ravussin, E., & Peterson, C. M. (2018). Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell metabolism, 27(6), 1212-1221.

2. de Cabo, Rafael, and Mark P. Mattson. "Effects of intermittent fasting on health, aging, and disease." New England Journal of Medicine 381, no. 26 (2019): 2541-2551.

References

1. Heidemann C, Schulze MB, Franco OH, van Dam RM, Mantzoros CS, Hu FB. Dietary patterns and risk of mortality from cardiovascular disease, cancer, and all causes in a prospective cohort of women. Circulation 2008;118(3):230–7.

2. Wu K, Hu FB, Fuchs C, Rimm EB, Willett WC, Giovannucci E. Dietary patterns and risk of colon cancer and adenoma in a cohort of men (United States). Cancer Causes Control 2004;15(9): 853–62.

3. Christ A, Lauterbach M, Latz E. Western Diet and the Immune System: An Inflammatory Connection. Immunity. 2019 Nov 19;51(5):794-811. doi: 10.1016/j.immuni.2019.09.020. PMID: 31747581.  

4. Chandler PD, Balasubramanian R, Paynter N, Giulianini F, Fung T, Tinker LF, Snetselaar L, Liu S, Eaton C, Tobias DK, Tabung FK, Manson JE, Giovannucci EL, Clish C, Rexrode KM. Metabolic signatures associated with Western and Prudent dietary patterns in women. Am J Clin Nutr. 2020 Aug 1;112(2):268-283. doi: 10.1093/ajcn/nqaa131. PMID: 32520313; PMCID: PMC7398790.

References

1. Bueno N.B., de Melo I.S., de Oliveira S.L., da Rocha Ataide T. Very-low-carbohydrate ketogenic diet v. Low-fat diet for long-term weight loss: A meta-analysis of randomised controlled trials. Br. J. Nutr. 2013;110:1178–1187. doi: 10.1017/S0007114513000548.

2. Johnstone A.M., Horgan G.W., Murison S.D., Bremner D.M., Lobley G.E. Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. Amer. J. Clin. Nutr. 2008;87:44–55.

3. Cahill G.F., Jr. Fuel metabolism in starvation. Annu. Rev. Nutr. 2006;26:1–22. doi:10.1146/annurev.nutr.26.061505.111258. 

4. Goss, A. M., Gower, B., Soleymani, T., Stewart, M., Pendergrass, M., Lockhart, M., Krantz, O., Dowla, S., Bush, N., Garr Barry, V., & Fontaine, K. R. (2020). Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial. Nutrition & metabolism, 17, 64. https://doi.org/10.1186/s12986-020-00481-9

5. Paoli A., Rubini A., Volek J.S., Grimaldi K.A. Beyond weight loss: A review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur. J. Clin. Nutr. 2013;67:789–796. doi: 10.1038/ejcn.2013.116.

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10. Weber, D. D., Aminazdeh-Gohari, S., & Kofler, B. (2018). Ketogenic diet in cancer therapy. Aging, 10(2), 164–165. https://doi.org/10.18632/aging.101382

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12. Phillips, M., Murtagh, D., Gilbertson, L. J., Asztely, F., & Lynch, C. (2018). Low-fat versus ketogenic diet in Parkinson's disease: A pilot randomized controlled trial. Movement disorders : official journal of the Movement Disorder Society, 33(8), 1306–1314.

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References

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6. Salas-Salvadó, J., Bulló, M., Babio, N., Martínez-González, M. Á., Ibarrola-Jurado, N., Basora, J., Estruch, R., Covas, M. I., Corella, D., Arós, F., Ruiz-Gutiérrez, V., Ros, E., & PREDIMED Study Investigators (2011). Reduction in the incidence of type 2 diabetes with the Mediterranean diet: results of the PREDIMED-Reus nutrition intervention randomized trial. Diabetes care, 34(1), 14–19. https://doi.org/10.2337/dc10-1288

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8. Sureda, A., Bibiloni, M., Julibert, A., Bouzas, C., Argelich, E., Llompart, I., Pons, A., & Tur, J. A. (2018). Adherence to the Mediterranean Diet and Inflammatory Markers. Nutrients, 10(1), 62. https://doi.org/10.3390/nu10010062

9. Casas, R., Urpi-Sardà, M., Sacanella, E., Arranz, S., Corella, D., Castañer, O., Lamuela-Raventós, R. M., Salas-Salvadó, J., Lapetra, J., Portillo, M. P., & Estruch, R. (2017). Anti-Inflammatory Effects of the Mediterranean Diet in the Early and Late Stages of Atheroma Plaque Development. Mediators of inflammation, 2017, 3674390. https://doi.org/10.1155/2017/3674390

References

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13. Pawlak, R. (2017). Vegetarian diets in the prevention and management of diabetes and its complications. Diabetes Spectrum, 30(2), 82-88.

14. Spencer EA, Appleby PN, Davey GK, Key TJ. Diet and body mass index in 38000 EPIC-Oxford meat-eaters, fish-eaters, vegetarians and vegans. Int J Obes Relat Metab Disord. 2003 Jun;27(6):728-34. doi: 10.1038/sj.ijo.0802300. PMID: 12833118.

References

1. Kiage JN, Merrill PD, Robinson CJ, et al. Intake of trans fat and all cause mortality in the Reasons for Geographical and Racial Differences in Stroke (REGARDS) cohort. Am J Clin Nutr. 2013;97:1121–8.

2. Hall, K.D., et al. (2015). Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity. Cell Metabolism, 22(3), 427-436. Retrieved from http://www.cell.com/cell-metabolism/abstract/S1550-4131(15)00350-2

3. Howard, B.V., et al. (2006). Low-fat dietary pattern and weight change over 7 years. Journal of the American Medical Association, 295(1), 39-49. Retrieved from http://jama.jamanetwork.com/article.aspx?articleid=202138

4. Dehghan M, Mente A, Zhang X, et al. Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study. Lancet 2017; 390: 2050–62.

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References

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10. Seidelmann SB, Claggett B, Cheng S, Henglin M, Shah A, Steffen LM, Folsom AR, Rimm EB, Willett WC, Solomon SD. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. Lancet Public Health. 2018 Sep;3(9):e419-e428. doi: 10.1016/S2468-2667(18)30135-X. Epub 2018 Aug 17. PMID: 30122560; PMCID: PMC6339822.

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TOP Antioxidant-Rich Foods

Avocado
Artichokes
Apricots
Berries
Beans
Broccoli
Carrots
Capsicum
Coffee
Dark Chocolate
Green Tea
Garlic
Grapes and Grapefruit
Kale
Kiwi
Mango
Nuts
Oranges
Onion
Poultry
Parsley
Pumpkin
Red Wine
Red Cabbage
Strawberries
Spinach
Seafood
Tea

Foods that contain Omega-3 FA

The American Heart Association recommends eating two servings of fish (particularly fatty fish) per week. A serving is 3.5 ounces cooked or about a cup of flaked fish.

Common fish and seafood products rich in Omega-3 [5]

Seafood	Serving Size	Omega-3 FA (mg/serving)
Anchovy	2.0 oz	1,200
Catfish (farmed)	5.0 oz	253
Clams	3.0 oz	241
Cod (Atlantic)	6.3 oz	284
Crab	3.0 oz	351
Fish sticks (frozen)	3.2 oz	193
Halibut	5.6 oz	740
Lobster	3.0 oz	71
Mahi mahi	5.6 oz	221
Mussels	3.0 oz	665
Oysters	3.0 oz	585
Pollock (Alaskan)	2.1 oz	281
Salmon (wild)	6.0 oz	1,774
Salmon (farmed)	6.0 oz	4,504
Sardines	2.0 oz	556
Scallops	3.0 oz	310
Shrimp	3.0 oz	267
Swordfish	3.7 oz	868
Trout	2.2 oz	581
Tuna (albacore)	3.0 oz	733
Tuna (light, skipjack)	3.0 oz	228