Archive | Cardio

Fat Burning Cardio Workouts – Best Exercises on Treadmill & Gym to Lose Belly Fat & Weight Loss

Wondering on what the best cardio workout for weight loss & to lose that belly fat? Summer is fast approaching and we will want to pick up the pace on doing fat burning cardio workouts and exercises to melt away those that build up accumulated over the cold winter months.

HIIT – High Intensity Interval Training – For some time now, it has been accepted that low-intensity cardio was the best in burning and melting away those fat. But there is a new and exciting way to perform cardio has risen, and it is through High Intensity Interval Training, and this is a pretty simple concept. With HIIT, you can burn more fat while spending less time in your workout. You will transition to very high intensity intervals from low-moderate intensity intervals. In the readouts on the given exercise machines, you will see that low intensity for about 30-45 minutes would burn more calories than 15 minutes or less using the high intensity training. But lots of the calories you burn come after you leave the gym using HIIT.

Doing 15 minutes of HIIT seems to good to be true to lose weight, but it is no easy task, and it is very demanding but time-saving and very rewarding. You will expend more calories by choosing HIIT. High intensity interval training can be performed on different machines, or outdoors. First, start with 30 seconds at a moderate pace, then after 30 seconds, go that extra mile and go as hard as you can. Then when you are done, just repeat. Make sure to increase the intensity level on exercise machines other than treadmill so that it is challenging for you. Now Complete a total of 5-8 intervals in your first time, and you will find it more difficult than it sounds. Take another 3 to 5 minutes to cool down once you are done, or once you are spent, and that’s all you need to do. This will only take about 5-8 minutes of actual working sets, and you are on your way for weight loss and to get rid of those fat.

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Resistance Training – Cardio

Taking the resistance training approach to cardio training creates a bigger metabolic response in your body than traditional forms of cardio workouts. When you think of doing cardio training what do you think of? More than likely you probably have visions of treadmills, running or some other machine type workout. And if that is what you really like to do and you stick with it then I would be the last person to tell you to stop. All I ask is you have an open mind to the possibility that there may be a more effective and less time consuming way. Resistance Training Cardio What exactly am I talking about?

Hopefully you know that resistance training involves the use of weight training, kettlebells and bodyweight exercises.

So now you may be thinking I thought they are all used for muscle building? And they are. The advantage to using resistance training cardio is the lean muscle gains you get from this type of training. And so I’m clear here I am not talking about bodybuilder size muscles here.

The lean muscle you will gain is that of an athlete or think of Ryan Reynolds or Jessica Biel type of shape. Get The picture?

What Is The Resistance Training Cardio?

1) It involves using total body exercises

2) Tri – Sets

3) Giant Sets

4) Alternating Sets

So let’s start at the top. 1) Total Body Exercises

A) Clean and Press

B) Lunge and Press

C) Squat and Press These are just 3 examples of total body exercises that will cause a dramatic metabolic boost to your system when you do resistance training cardio.

How To Use Total Body Exercises and Tri – Sets – Giant Sets – Alternating Sets

Tri – Sets are very simply, 3 exercises done one right after the other with minimal (if any rest at all).

Giant Sets are 4 or more exercises done one after the other (as with tri-sets)

Alternating Sets take 2 exercises for antagonistic body parts and going back and forth between the 2. As an example Incline Dumbbell Bench and Bent Over Rows.

Using this resistance training cardio (such as the alternating sets, tri-sets, giant sets, circuit training) it keeps the heart rate super elevated and produces the greatest metabolic post-workout burn possible. You’re taking the benefits you’d see from high intensity cardio and adding it to a proper resistance training workout using total body exercises to get an all-inclusive workout that will take your fat burning and fitness to levels you never thought possible.

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Skyrocket Your Cardio – Fitness Results Using State of the Art Tools

When you hear the word “fitness” what kind of images sensations, feelings come into your mind? Maybe you think about a highly conditioned, healthy, toned group of individuals who spend a great deal of time achieving and maintaining this illustrious state.

Or maybe you think more inwardly about your current state and where you would like to be. From my experiences and research, I would like to tell you that there is no luck or fortune involved with being fit, healthy and vital.

The ones who look and feel the best have put in the work and the discipline to be that way. If they started eating unhealthy stopping exercising they would lose these things. So don`t accept your level of health or energy as the way things are. Take steps and build momentum to redefine your attitude. It takes time to see results, but with the power of momentum, results come faster and faster, and what is more is that your motivation, energy and enthusiasm go into outer space!

Before you know it, you are apart of that group of fit individuals, you have their energy, even more because of your momentum. With that being said you can use some great tools to quickly give you the momentum and results.

1. Whole Body Vibration, through hundreds of studies has shown to provide remarkable benefits in effortless and virtually little time. Stimulation of lymphatic fluids, increase in circulation and oxygenation, significant increases in hormone levels, increases in vibrational energy and cell communication and metabolism are some of its many benefits.

You are tweaking your bodies performance and providing it with a quick way to create movement and increase cellular activity.

Your natural energy increases and combined with physical activity gives you a performance edge.

2. Infra red sauna and ultrasound therapy. These things stimulate great significant activity in your body. by cleansing,detoxifying and invigorating your system you are renewing your vital energy and health. This is a huge boost to fully energize you and provide you with a new sense of confidence, liveliness and zest. they are extremely useful quick methods.

Perhaps you lack the momentum, and your current state of thinking is not at its best.

I hope I have helped you to quickly transform into the best you possible.


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10 Tips For Cardio Workouts

Workouts may seem boring and only the thought of sweating and panting may drive all your motivation miles away. But if you follow these 10 tips, you will surely not only enjoy but give more time to your workout sessions.

1. Activities you enjoy

Don’t choose any activity just because it helps you burn more calories or is thought to be best of the cardio exercises. Don’t run if you don’t like it, o for an activity which you enjoy. If swimming or bicycling pleases you more then go for it. You can do these activities twice or thrice a week and once start doing what you enjoy; you won’t feel bored or exhausted.

2. Right equipment

Buy the right equipment for your workouts. This is necessary to ensure your own safety and comfort. If you like running, then buy a good pair of joggers, or if you like swimming, then get an affordable sports watch. You will like to try the new accessories and will enjoy if you have something to do while you exercise.

3. Make your workout pleasurable

If you don’t like to pedal your stationary bike for long, then bring your iPod or a magazine with you. The activity will keep your mind busy and the music will pump your adrenaline. You’ll finish with your workout before you’ll even know.

4. Switch

Working on one machine for 30 minutes can be boring. Switch to different exercises after 10 minutes or so.

5. Sneak a few minutes

You can do sprinting or jumping rope for 2 minutes or so between sets of step aerobics. This will not let you get bored and boost your energy.

6. Full body exercise

You burn lesser calories on a stationary bike than running. during cycling half of your body is still, while with a little more effort you can use all your body muscles with running.

7. Burn fat

Cardio exercises are very effective in fat burning especially when you do it with an empty stomach. You can do cardio exercises as the first thing after you wake up in the morning.

8. Wait before eating

If you are interested in burning fat then you should wait one hour before you eat anything after a cardio workout. As your heart rate remains huh even after the workout, it burns your fats in that time interval.

9. Heart rate

If you want to burn fats but are exercising within the target range of your heart rate then it’s not going to be beneficial. To calculate your target heart rate, subtract your age from 220 and it is recommended that you start with 70% of your target heart beat and increase it with increasing fitness level.

10. No excuses

Now that you know ways to a healthy cardio exercise and all its benefits, you should start off right now. Make up a firm mind and devote some time to yourself.

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Cardio Exercises For Beginners

Cardio exercises are most important for anyone who is looking to pick up an exercise routine. Especially for a beginner exercises are most important as it will help to develop the stamina and the resistance that are required for other exercisers. The cardio exercises strengthen the muscles of the heart and of the lungs and make them more beneficial.

With the cardio exercises more amount of air and blood flows into our lungs and our heart which helps to make our respiratory system healthier. This gives our body more strength stamina and energy and also increases the positivity of our lives. There are many cardio exercises that one can perform but for the beginners there are simple cardio exercises that can build them up for the upcoming exercise routine. Following are some of the basic cardio exercises:

Walking is one of the most basic cardio exercises. This helps in developing stamina and also brings strength to the legs.

It does not require any specialized equipment and can be almost done anywhere any time.

Jogging is the next easy cardio exercise. This like walking also is simple to perform and can be done almost at any place and at anytime.

There are many aspects of jogging that make this a better suited cardio exercise then running.

Jogging requires controlled motion of the body as well as a steady rhythmic breathing. This makes it more beneficial to the body.

Also as compared to running one has more control over the body when he or she is jogging. As such you can decide your pace that you are comfortable with.

Before jogging make sure that you have the appropriated type of shoes. Having the wrong type of shoes while jogging can leave your feet sore and tired. Also this can have a bad impact on your soles.

Jogging on the treadmill is recommended because it helps to keep in better control of your self.

10.Also the treadmill will absorb all the shocks that would usually go to your bones and joints that will help in the avoiding of many joint pains and problems.

Skipping is another good cardio vascular exercises that is generally recommended to all beginners.

This exercise is fun to do and also brings rhythm to the body.

Apart from being a good cardio vascular exercise , skipping also strengthens the muscles of the legs and lower body.

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Treadmill HIIT (High Intensity Interval Training) Cardio Workout in 20 Minutes

Running drives me crazy! Even with great music it gets monotonous. After talking to some fitness gurus and poking around on the internet, I have come up with a 20 minute session that will leave you breathless.

First stretch really well! You do NOT want a cramp when you are in the middle of this routine.

Get on the treadmill, set it for 20 minutes, and start it at a brisk walk with a slight incline of 2 or 3. By “brisk” I mean around 4 mph. Every minute for the first 4 minutes increase it by.2 or.3.

Minute 1: 4

Minute 2: 4.2

Minute 3: 4.4

Minute 4: 4.6

Now you should be at a slow jog and warmed up.

When the timer reaches 5, increase the speed to 9.8. It takes about 15 seconds for the treadmill to get up to speed. Run at this speed until 5:45 then reduce to 3.8. Again it takes about 15 seconds for the treadmill to slow back down.

When the timer hits the top of the 7 minute mark, increase the speed to 9.9; at 7:45 slow back down to 3.8. Each time you will increase the speed by.1. There are two reasons for this. The first is you need to push yourself a little harder each time. So every couple weeks start at a slightly higher speed and cycle through. Second, this method makes the treadmill count the number of times you have cycled. Believe it or not, you will lose track! Starting at 9.8 you know your last interval will be 10.3.

After you have done six cycles (the final interval should be 10.2), do not slow the treadmill down to 3.8 but only to 4.5, keeping it at a light jog for the last 4 minutes. Most machines have a cool-down cycle, complete it and you are done!

The total cycle should look like this:

Minute 1: 4

Minute 2: 4.2

Minute 3: 4.4

Minute 4: 4.6

Interval 1 5:00 – 5:45: 9.8

5:45 – 7:00: 3.8

Interval 2 7:00 – 7:45: 9.9

7:45 – 9:00: 3.8

Interval 3 9:00 – 9:45: 10

9:45 – 11:00: 3.8

Interval 4 11:00 – 11:45: 10.1

11:45 – 13:00: 3.8

Interval 5 13:00 – 13:45: 10.2

13:45 – 15:00: 3.8

Interval 6 15:00 – 15:45: 10.3

Jogging: 15:45 – 20:00: 4.5

Cool Down – Usually around 3 minutes

When you are running flat out be absolutely certain to run with good form. Pump your arms and do not drag your feet. Most people, myself included, are not quite as stable on the treadmill as we are on the street and you do not want to fall down. Be sure you are very comfortable jogging on the treadmill before starting this routine.

Also, the interval times are perfect, but since everyone is at a different fitness level, you may need to increase or decrease the speeds and/or incline. The speeds I give here are what I used this morning, and are just for an example.

What about my tunes? I listen to music (very loud!) when I am running to keep me motivated (send me an email if you are interested in my playlist, which is awesome!). If you do the same, you will need to deal with your MP3 player and its cords. I use an iPod Shuffle Nano, which is about the size of a quarter. These little players are about $40. I highly recommend this unit. If you don’t have this one, use nothing larger than that. You do not want to try and run flat out with some bulky player. I clip mine to the waistband of my shorts and run the headphone cable under my shirt, out the neck, and tuck the excess in my shorts. No matter what player you use, do not have anything loose on your person and I recommend not holding anything in your hands. You absolutely need to be able to concentrate. You would be much better off having no music at all than being distracted by your player.

Have fun and enjoy NOT spending an hour on the treadmill.

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Kettlebell Swings For Cardio!

Kettlebell swings are a very dynamic and highly effective method for you to achieve a superior cardiovascular and strength training workout at the same time. A kettlebell swing workout is one that is certainly in it’s “own league,” especially when comparing it to other so-called traditional forms of cardio training such as running on a treadmill or rowing the elliptical trainer. This is about total body strength and cardiovascular conditioning.

Kettlebell Swings Cardio!

More and more everyday I get questioned about the training exercises that are possible to perform with the ancient kettlebell. I basically end up explaining that the possibilities are endless. You see there are so many variations of drills that can be done with the ancient iron bell to cater to just about any form of training irregardless of your purpose or goals for training. However, the one constant variable that tends to get noticed first is the superior cardiovascular conditioning that can be gained from this device.

Both new clients and potential prospects all acknowledge the rapid elevation of their heart rate after executing a bout of swings. The swing lift is the base strength endurance lift of the kettlebell and is wonderful for showing people that there are alternative ways to achieve a superior cardiovascular workout. The common thread is that with this lift and most all kettlebell lifts there is a quick elevation of one’s perceived level of exertion. This is accomplished with the kettlebell because it involves such effort and coordination of such a large amount of the musculoskeletal structure in order to pull it off. There is just simply not that many resting parts when pulling off a set of kettlebell swings. This single lift is great for helping you achieve a mind blowing level of cardiovascular conditioning for this very reason. So many muscles and total effort must go into being able to efficiently and successfully move the kettlebell along it’s arc of motion when performing the swing lift.

The great thing about this particular lift is that it can be altered many different ways in order to achieve different levels of cardiovascular intensity. This can be done by either swinging a single bell with both arms, a bell in each hand, a single bell in one hand, or by manipulating the range of motion by swinging the bell a full 180 degrees from between your legs all the way up to above your head. By executing the swings and altering the variations you stand to achieve an amazing level of fitness that you probably would never thought would be possible. As a strength and conditioning pro I can tell you that this is the absolute truth!

If you haven’t already started to implement the use of kettlebell cardio into the structure of your workouts then you are missing out. Take the time to learn more by accessing more of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart my friend!

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Cardio Workout Program

A cardio workout program is very good for health and heart. Your heart consists of muscles; muscles always benefit from exercise. There are numerous benefits of a cardio workout program like burning fat, calories, and is also beneficial for whole cardiovascular system. Program are little similar to aerobics, which helps a person to increase oxygen intake and breathing. Beginners in the cardio workout program are advisable to let their body be their guide for the appropriate workout level. Whenever you feel that you are tired then you should stop and take a rest.

Cardio workouts are not specific to any exercise. Any continuous activity like jogging, walking, hiking, mountain biking, aerobic dancing, calisthenics and running can be included in the program. Try to continue these activities for twenty minutes and at least three days in a week. Workouts which include a start and stop can be the best exercises. Some examples are tennis, football and karate.

Any exercise or activity which you enjoy can help you lose weight and fat. To start a cardio workout program, you can pick any activity you like. Continue this activity until you are exhausted and out of your comfort zone. In the initial stage of your cardio workout program, try to work on your stamina and endurance. Once you have built up stamina, then you can go for more intense workouts. See that you can work for at least thirty minutes or more in a day.

You can also hire a professional health specialist who can train you in your program. Many also join a gym or health centers for their cardio workouts. But if you have a small budget and cannot afford to join these health centers or hire a professional, you can start your own cardio workout program at your home. So, start your cardio workout program now and lose weight and fat.

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Should I Do Cardio Everyday?

One of the main questions which you may have regarding cardio workouts is how often you should be doing them. What is the best frequency? Is it alright to do cardio every day?

This is not such an easy question to answer. There is no definite answer. It depends on your goals and the way you do your cardio workouts.

Let’s take walking, for example. A lot of people make it a habit to take an evening walk of 30 minutes or so. This is an excellent habit with many potential health benefits. There is nothing wrong with being active on a daily basis. In fact, it’s one of the weight loss tips I recommend the most.

You should note that the reason why you’re able to perform such an activity day after day is that walking is usually a low intensity, low impact sport. It can help you burn extra calories and lose weight faster but it doesn’t place a lot of stress on your muscles, joints or tendons.

It’s a different matter when you do more intense workouts. For instance, let’s say that you like running for 8 miles or more. Doing so every day is possible and there are people who do so, athletes definitely do, but it may be too much for you. Unless you have a particular cardio goal that you want to achieve, you may be placing too much strain on your body if you perform such a rigorous workout every day, and it’s not really necessary either to lose weight or maintain proper health.

Another example may be if you do high intensity interval training workouts. Some may say that if you’re able to perform such a workout every day it means that you’re not pushing yourself as hard as you can during each of those workouts. Otherwise, you would have required a longer resting period.

So, in the case of more intense workouts, you may do better if your workout frequency was lower.

However, this doesn’t mean that if you do engage in intense workouts that you can’t do any cardio every day. You may still be able to do an intense workout on Sunday and take a leisurely walk on Monday. This is something you should consult your doctor about. You should also see how your routine makes you feel. If you find that it’s too much for you, do less intense workouts or reduce the frequency of them.

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Benefits Of High Intensity Cardio Exercise!

If you have read any reasonable amount of my blogs and articles then you know how important your cardiovascular conditioning is to the success of your training routine. Whether or not you are an athlete or a serious fitness junkie you have got to have superior cardiovascular conditioning in order to withstand the duration of your workouts. Take a minute to read this article to learn how the benefits of high intensity bouts of cardio conditioning can help you do this.

Benefits of High Intensity Cardio Exercise

Just like there are many forms of strength training there are also many forms of cardiovascular fitness too. When looking at your workouts you can structure your cardiovascular training to be either lower in intensity to endure longer periods of time, or you can structure it to be high in intensity to get your heart rate up faster to achieve more work within a shorter period of time. I like to promote the latter for a number of different reasons.

To begin, high intensity cardio can be structured in a number of different ways. For example, you can incorporate interval, circuit, or even cross training into your workout plan to achieve a significant conditioning effect. By having a conditioning plan that significantly elevates your perceived level of exertion you will stand to elevate your personal level of fitness in a much more profound way. To me it just makes sense, because you are getting your heart rate up fast and often this will allow you to adapt your nervous system much faster. By doing this you can condition yourself to be ready for most any physical event whether you are training for a marathon or looking to step onto the gridiron for a football game.

There is no doubt you can cater your training to be more specific for your trained event, but there is always room and a significant level of benefit for most any athlete or fitness junkie to incorporate intermittent bouts of high intensity cardio drills into their training regimen. Even if you look at your strength program you can add a significant conditioning element to it by simply manipulating the rest you take between sets and the intensity (weight lifted) during your workout. Don’t always assume that you can only obtain your cardio solely from just “running” or “cycling.” Like the old saying goes “there is more than one way to skin a cat.”

Examining Other Reasons For High Intensity Cardio

When examining the pros and cons of anything you have to look at it from the perspective of who might be asking. In other words, if you are asking about the benefits of high intensity cardio this has to be assumed that the individual seeking to perform high intensity cardiovascular exercise is first capable of doing so. Remember that everything is about progression so this wouldn’t make sense to a totally deconditioned individual to perform right away if he or she is not even used to moving in the first place, hence the value of a lower intensity version of cardio. Now once the deconditioned person has progressed to a respectable level of conditioning then the high intensity bouts of exercise should be implemented often.

Another huge benefit of high intensity cardiovascular exercise has to involve the time factor. If you are one of these people that is always concerned about not having enough time to train or to get a good workout in then blistering through a few highly exerting cardio strength training drills are the ingredient you definitely need. Even for athletes there is only a certain amount of time to “get the work in” to ensure they are not falling short of their strength and conditioning goals. This is where high intensity bouts of cardio conditioning can be so valuable. By doing this you can get a lot of work done in a shorter period of time.

The truth is that I can go on and on about the benefits of generating a high level of cardio conditioning by focusing in on increasing your work capacity during a bout of exercise. This is simply an effective way of getting the work done so that you can see results sooner. Take the time to read up on more of my material. Remember that most anyone can train hard, but only the best train smart my friend.

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