Exercise has multiple short-term and long-term effects on your cardiovascular system. Your cardiovascular system is also called the circulatory system. It is made up of your heart, arteries, your veins and capillaries. The primary role of your cardiovascular system is to circulate oxygen-rich and glucose-rich blood to your cells and to remove cellular waste products such as carbon dioxide from the muscles.
Heart
Short-term aerobic exercise such as running for 30 minutes will not increase the size of your heart muscle, nor will it thicken the walls of your heart. However, long-term aerobic exercise will increase the size and thickness of your heart, especially during moderately to vigorously intense exercise. These changes are reversible when you discontinue aerobic training.
Blood Vessels
When you take one aerobics class, the blood vessels going to your working skeletal muscles increase in size, or dilate so more blood can flow to these muscles. Long-term aerobic exercise improves the elasticity of your blood vessels, or the ability of your vessels to expand and contract. The improved elasticity delivers more oxygen and glucose to your muscles at a faster rate. The number of capillaries in your working muscles also increases as an adaptation to long-term aerobic exercise.
Blood Volume
The amount of blood circulating in your body increases within 24 hours after your first exercise session. According to William McArdle and colleagues in the book, "Exercise Physiology Energy, Nutrition & Human Performance," the long-term effect of aerobic exercise is an approximately 20 percent increase in blood volume. An increase in blood volume means your body can deliver more oxygen to your working muscles. Your body will also be able to better regulate your body temperature during exercise.
Cardiac Output
Cardiac output is the amount of blood your heart pumps out in one minute. It is regulated by the amount of blood your heart pumps out in one contraction, or stroke volume, and the number of times your heart beats in one minute, or your heart rate. Cardiac output increases as a short-term and a long-term effect of regular aerobic exercise. Initially, cardiac output increases due to an increase in your heart rate. Then, as your aerobic fitness improves, cardiac output increases due to an increase in stroke volume and a decrease in heart rate.
Blood Pressure
Your systolic pressure is the pressure against your artery walls when your heart contracts. Diastolic pressure is the pressure against your artery walls when your heart relaxes. When you first start to aerobic exercise, your blood pressure increases as your cardiovascular system works to deliver more oxygen and glucose to your working muscles. A long-term adaptation to aerobic exercise is a decrease in both your systolic and diastolic blood pressures during rest and during sub-maximal exercise. The American College of Sports Medicine encourages regular aerobic exercise as a method of controlling and reducing high blood pressure due to its effects on lowering your blood pressure.
Basic Cardiovascular Exercise You Can Do at Home

• Warm-Up: Squats with Arms Overhead; Stand with feet hip-width apart and arms up, palms facing each other. Bend both knees and shift your hips back as though you are sitting in a chair. Draw shoulder blades down and back. Use your glutes to return to standing. That's one rep. Do 3 sets of 10 reps total
• Warm-Up: Bridges ; Lie face up on the floor (mat optional) with your feet directly below your knees. Keep your hands by your sides and engage your glutes to lift your hips off the ground. Slowly lower back to the floor. Keep your neck and back relaxed as you use your glutes and hamstrings to lift up and down 3 set of 10 reps total.
• Warm-Up: Plank with Shoulder Touches : Come into a straight-arm plank position with hands directly under shoulders, forming a straight line from neck to feet. Without moving hips, touch right hand to left shoulder. Bring hand back underneath shoulder. Touch left hand to right shoulder. Repeat 3 sets of 10 reps each side.
• Mountain Climbers; Come into a straight-arm plank position with your hands directly below your shoulders. Your body should form a straight line from neck to your ankles. Lift your right foot and drive your right knee up into the centre of your body. Quickly switch legs, driving left knee up into the centre of your body. Try to keep your hips level and your shoulders directly above your wrists. Aim to hit about 45 to 50 climbs 1 minute 3 sets
• Burpees; Stand tall with your feet hip-width apart. Bend both knees, swing arms back, and drive off ground as high as possible. Land softly and immediately bend your knees, place hands on the floor in front of you, and jump your feet all the way back so you end up in a plank position. Lower your chest to perform a push up. Jump both feet back in and stand. Immediately jump up to repeat. Continue 20 to 25 per 1 minute 3 sets

 
 

• Squat Jumps; Stand with your feet hip-width apart. Push your hips back and bend your knees to lower into a squat (in preparation to leap). Explosively jump as high as you can. Land softly, and then immediately squat down to jump again. Imagine that you're pushing the floor away from you as you leap. You can use your arms to help you jump higher. 14 reps per 1 minute, 3 sets
• Skier Jumps; Stand tall with your feet, ankles, and knees glued together. Jump from side to side as fast as possible, keeping your chest lifted and landing softly. The height of the jump does not matter. Focus on the speed. 14 reps for 1 minute, 3 sets

 

• Cool-Down: Cat and Cow; Come onto your hands and knees with hands directly below your shoulders and knees directly below your hips. Inhale to lengthen your spine. Without bending elbows or moving hips, roll your spine forward to arch your back. Lift your chin, chest, and hips to the ceiling, allowing your stomach to sink toward the floor. Once you've reached the fullest expression of your arch, around your spine toward the ceiling and release your head toward the floor. Move in a fluid motion for 5 to 6 deep breaths.

If you speak to any fitness professional today, regarding weightless or muscle gains, one of the first thing they will let you know is that your meal plan is one of the most essential piece of the puzzle towards your fitness goal. I mean each and every last one of them will tell you that one of the most important key to your success is having a meal plan. It is one of the easiest things you can do to make your life healthier and better in general, but is one of the first things we neglect when life gets busy and this why they are so much fast food and pop up restaurant every you go today.  One prime example I can give to you from a personal experience, I work in central London, and no matter what time of the day am travelling on the train I can see people just stuffing down fast food; burgers, fries’ sodas and energy drinks.  All which damages your hard work gym, why people do this because its quick easy and available, thing about if you do your own meal prep and bring your own food with you, the benefits you will gain.  
 
The Advantage of meal prep
If one should look at advantages of meal planning, you could easily go down a rabbit hole, as there is no ending. Planning meals helps you manage your time better and makes meal preparation easier and keep your fitness game on point. It can turn a hectic week into one that is nearly stress-free. It also helps you improve your own personal health. Meal planning is so important, fitness experts and those preparing for fitness competitions consider it a must, there is no order way of life. They not only plan their meals down to the ounce, they spend better part of at least one day each week prepping those meals.
TIPS FOR MEAL PREP

1. Schedule time to plan. Set aside 30 minutes each week to schedule your meals and create a shopping list. Schedule your meal planning time just like you schedule all other important events in your life. This is also the best time to schedule your workouts so you're sure that you get enough exercise to lose weight faster.

 

1. Shop and cook. After you've planned healthy meals, then it's time to go shopping. Many dieters do this immediately after they fill out their meal plan so that they are fully stocked for a week of healthy eating. Then you can organize your refrigerator with diet-friendly foods so it's easy to find the foods that'll help you lose weight/gain muscles.

 

1. Post your plan. Your healthy weight loss/muscles gain plan won't do any good if it's sitting in a drawer buried beneath bills. So once you've filled out your form, post it in a place where you see it every day. It will serve as a reminder of your food choices and of your commitment to reach a healthy weight.

 

1. Prep foods in advance. To make sure you stick to your diet plan, organize your meals in advance. You can do this after dinner in the evening. Lay out the foods you'll eat for breakfast so they are ready to go when you wake up. Then pack your lunch and snacks for the next day. Finally, do any meal prep for the next night's healthy dinner so that it's easy to throw together when you come home from work.

 
Keep in mind that the first time that you sit down and plan meals to lose weight/build muscle the process will take a little longer. But once you have your system in place, you'll breeze through the ritual you might even start to enjoy it. Getting organized feels good and reaching your weight loss goals feels even better. So take the prep steps to stay on track. 

Its no secret that supplements are key components to achieving a healthy lifestyle and better body composition. The body crave all necessary nutritional needs it for goals such as muscle gains, weight loss or even mental focus, which can be difficult to be obtain from just food intake.
Although there are many supplements you can take that will support your goals, it is important to have a daily plan of essentials to take in which you can continue on a long-term basis, as some supplements are not meant to be taking on a long term basis.   Three basic food supplements you should try to consume on a daily basis are:
1. Omega 3 Capsules
Omega 3 fatty acids are known as healthy fats which help with cognitive function, joint and bone health. It is also found to have other huge health benefits such as decreasing risk of certain cancers and diabetes.
2. Daily Vitamins (Multivitamins)
Vitamins such as B vitamins, thiamine, Zinc, Magnesium, vitamins A and E are all key nutrients that can be taken together with a good quality multivitamin. They all play huge parts in helping maintain normal energy levels and daily defence against illness.
3. Meal Replacement (Protein Powder)
Tight restrictions and regulations on the food industry, as causes the food we consume goes through a very high processing procedure weather it is by pesticide or heavily fortified with additives, these process not just affect the quality of the food but also affect the nutritional values. Therefore, when certain foods are consumed you don’t get the full benefits or the full number of nutrients required. IE most human body only ever digest and used 18g of protein at any giving time, consuming less or more protein is really damaging to the human body. Its recommended that one consume at least one serving of good quality protein supplement per day to help the body meets that daily healthy quota.    

According to science and case studies, short periods of intense exercise can be just as effective or more than longer workouts that you do with moderate effort.
Over the years it as been proven that high-intensity circuit training that you do using only your bodyweight challenges your cardiovascular fitness and gives you a wicked, full-body workout if done correctly.
Tranquillity 360 Fitness qualified personal trainer Jahseen Foster, as break down and design eight high-intensity bodyweight-only workouts that you can do anywhere, weather in your home or your hotel room. These workouts are made for the persons who wants to get fitter and healthier, and feel great but don’t have time for the gym or feels comfortable working out in private. Each exercise focuses on one of three goals: cardiovascular fitness, power and strength, and endurance and fat burning.
 Things to know before starting workout:

• These workouts are legit: They all follow the scientifically established protocols for the most effective bodyweight HICT. And they can also all be complete in 20 minutes or less.
• Each of these workouts will challenge your whole body, although some are designed to focus in particular on either the lower or upper body or the core.
• You should do each move perfectly every time. These short workouts are meant to be intense, but that doesn't mean going as hard as you possibly can each time you work out. "The idea is to be working hard but to always be able to do another rep or two.
  
• Be sure to warm up first. It is recommends performing a few reps of the movements in the workout, making sure to slowly perform the full range of motion to prepare your body. You should also do some high knees or jumping jacks to get your heart rate up.
  
• And don't forget to cool down. A some small amount of stretching throughout the day" is preferable to a formal post-workout routine.
  
• If you have health issues, like high blood pressure or injuries, you should always talk to a doctor first about what moves you should avoid or modify.

 

Spider Lunge (2 minutes’ repeat 2 times)

• Start in the top of a push-up position.
• Bring your right foot to the outside of your right hand.
• Land with a flat foot.
• Bring your foot back to the starting position.
• Repeat on other side.
• Maintain a strong plank position throughout.

Jumping Lunge (2 minutes’ repeat 2 times)

• Keep your front knee at 90 degrees.
• Lunge as low as flexibility allows without the back knee touching the floor.
• Maintain a vertical torso.
• Keep your weight evenly distributed between your front and back foot.
• Jump to switch your foot positioning — front foot goes back, back foot goes front.
• Coordinate arm movement so that the front arm pumps forward while the opposite leg lunges back.
• Land softly.

 

Squats (12 reps’ repeat 2 times)

• Position your feet somewhere between hip- and shoulder-width apart.
• Turn your toes out as needed to accommodate flexibility through the movement.
• Keep your chest tall.
• Look ahead and slightly up.
• Be sure your knees are tracking in line with your toes.
• Squat as deep as your flexibility allows.

Push-up (12 reps’ repeat 2 times)

•  Place your hands directly under your shoulders.
• Position your feet hip-width apart.
• Maintain a plank position; your body should be in a straight line from the back of your head to your hips.
• Keep your neck neutral, keeping it in line with your shoulders.
• As you lower, keep your elbows close to your body.

 
Plank (10 reps’ x15 seconds)

• Plant your hands under your shoulders, or slightly wider apart.
• Squeeze your glutes. (That would be your butt.)
• Keep your body in a straight line from the top of your head through your feet.
• Tighten your core.
• Tuck your chin.
• Fix your gaze on the floor, either between or just beyond your hands.

Plank Tap (10 reps’)

• Begin in a plank position.
• Lightly tap your left shoulder with your right hand.
• Return your hands to the plank position.
• Alternate on the other side.
• Maintain a strong plank position with a tight core and glutes throughout.

Walkout (12 reps’)

• Keep your legs as straight as your flexibility allows.
• Keep your back flat.
• Bend at the waist and place your hands on the floor in front of you.
• Maintain a tight core as you walk your hands forward until you're in plank position and then backward to standing.
• Push your hips as high as possible and press your heels into the ground as you walk your hands back in.

Stretches

• The Runner’s Stretch

(a) Step your right foot forward and lower into a lunge, placing your fingertips on the floor or on two firm cushions if your hands don’t reach.

(b) Breathe in, then, in one motion, exhale as you straighten your right leg. Slowly return to the lunge position. Repeat four times. Switch sides.

• The Standing Side Stretch

(A) Stand with your feet together and your arms straight overhead. Clasp your hands together, with your fingers interlaced and pointer fingers extended. Inhale as you reach upward.

(B) Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the centre. Repeat on the left side.