The word “cardio” and “cardio workouts” are becoming a bit of a misunderstood term. Cardio is short for “Cardiovascular” meaning your heart, arteries, lungs, and muscles. For simplicity sake this is what we will consider “Cardio” to mean. Cardio has become slang for any type of workout that keeps your heart rate elevated at some steady state for a prolonged period of time, for example: running on a treadmill or an elliptical trainer. Cardio training has obvious health benefits like reduced blood pressure, increased insulin sensitivity, reduced blood cholesterol and triglycerides to name a few. These however are most likely secondary to most people who are doing cardio for the expressed purpose of burning more calories in an effort to lose fat/weight. Traditional cardio type workout may not be the best answer.

Recent research has shown that doing high intensity intervals burns more calories than a normal slow paced cardio workout. So what is an interval? It is any exercise that brings your heart rate and the intensity to their upper limits for a short burst and then backs off for a short rest period. A series of intervals like this will burn more calories in less time than a slow long duration cardio workout could ever do. High intensity intervals will give you all the benefits of a normal slower cardio workout as well as building more strength and power that slow cardio cannot do. So how do you do a high intensity interval workout?

Intervals can be done anywhere, you can do them using traditional style cardio techniques, like sprint walk intervals on a treadmill, elliptical, or bike. But you can also do them without any equipment and without needed a track to run around. Moving your bodyweight can be an effective interval workout without leaving a space the size of the average living room. Here is an example of a bodyweight high intensity interval workout that you could do anywhere:

Complete each exercise for a timed interval of approximately 10-15 seconds, performing all four exercises in a row then rest at the end.

Step ups – simply step up on to a set of stairs continuously alternating feet (you can also hold small weights in your hands to make it tougher)

Bodyweight Squats – stand with your feet slightly wider than shoulder width apart and squat down like you are sitting back into a chair

Reverse Lunges – standing with feet shoulder width apart step back with one foot

Lower yourself down into a lunge position and step back up to the starting position and switch feet

Push up/stick ups – Do one push up and immediately get up into a standing position and raise your arms straight above your head like your being held up (this is why they call it a “stick up”)

This would be a great interval workout performing these 4 exercises back to back then resting for approximately 1 minute and repeating. Your heart rate will be up for the entire time during the set and will still be elevated throughout your rest periods. This type of high intensity interval has the advantage of working your whole body and building strength while it also burns calories as well as giving you all the health benefits of ‘cardio’ workouts.

Cardio fitness training is a fundamental part of any exercise program. The words “cardio” is interchangeable with “aerobic” and is short for “cardiovascular”. Improvement in the ability of the heart to deliver oxygen to the muscles and in the muscle’s ability to generate energy with oxygen results in increased aerobic fitness. Engaging in aerobic training has many benefits. Many people report feeling more “energy” from their program. Aerobic capacity is associated with a faster metabolism, which means that stored body fat burns faster. This enhances weight loss.

The type of activity you choose is less important than the quality level that you maintain. Tennis, racquetball and basketball can be considered cardio if they are performed with adequate intensity and duration. Otherwise, the Scottsdale, Arizona climate is perfect for swimming, running, cycling and hiking are great forms of aerobic training. Of course indoor machines such as the elliptical, treadmill and stair-master are primarily designed to increase aerobic fitness.

A few general guidelines for cardio fitness training:

o Perform cardio training for at least thirty minutes four days a week. To qualify as aerobic, you should break a sweat and/or stay within your target heart rate for at least twenty minutes. Your approximate target heart rate is between 65 and 80 percent of your maximum heart rate (calculated as 220 minus your age) Heart rate zones vary tremendously from person to person. It’s often advisable to work with a certified personal trainer to help establish your personalized heart rate zones.

o Include intervals in your aerobic fitness program at least once weekly. Interval training involves alternating high-intensity aerobic bursts with periods of rest. This can significantly increase your metabolism.

o Properly designed strength training can actually increase your aerobic capacity. A full-body circuit training program with short rest intervals doubles as aerobic training. These workouts should be performed at least twice weekly in addition to your more traditional aerobic workouts.

o Remember to consult with your doctor before starting a any fitness program.

Doing cardio exercises after weight training workouts is always advisable. Usually, most bodybuilders do at least 10-15 minutes of cardio workouts before weight training exercises. They do brisk walking, running, etc. that help your body to warm up. Doing these light exercises helps to preserve strength and endurance, lots of which is required to perform weight training workouts. For muscles to develop, proper rest and nutrition is essential. You should eat a healthy diet that includes foods that are high in fiber like vegetables and fruits that will boost your body’s metabolism. You must eat more small meals. One must take 6 to 8 meals a day at least.

Why to do Intense Strength Training Before Cardio

If you want to develop muscle mass quickly, then you should do cardio exercises for at least 10 to 15 minutes. These exercises can be performed from the convenience of your house by obtaining a stationary bike or a treadmill.

Body weight exercises like press-ups, push-ups, pull-ups, dips, squats must be done after cardio. You can do weight-training workouts after getting charged up fully. There are many weight training exercises to help shape your body. Barbell curls, lat pull-ups, dumbbell press and bench press etc. are some exercises that must be done in sets. You should perform at least 10 reps of every set.

Cardio exercises like bicycling and swimming can be performed easily after weight training workouts. Such exercises will help you feel rejuvenated and relaxed.

Intake of carbohydrates 30 minutes of exercises is very beneficial. You should take protein supplements before your exercise regime.

If you want to tone your body well, you must add protein supplements to your diet. The most effective protein is usually considered to be whey protein as it easily energizes your body. Nitric Oxide plays an indispensable role in muscle building. It is gas that encourages the flow of blood in your body. An improved blood flow has many benefits.

Advantages of Nitric Oxide

It helps in pumping muscles.

Increased blood flow leads to excess water and oxygen supply to your bones and muscles.

Improved flow of blood also enhances the immune system.

Nitric Oxide helps not only body building but also helps to prevent many cardiovascular problems easily.

Consuming Nitric Oxide will also increase the levels of endurance in your body.

Sometimes, you may suffer from injuries and joint pains due to weight training workouts which can easily be cured by Nitric Oxide.  

Have you ever thought to yourself today is the day you are going to start working out? Have you ever been unsatisfied with what was reflecting back at you in the mirror? Low self-esteem can form especially when we do not look the way we would like to. For some people it can be very stressful and often times lead to depression. For the most part most of us just need to learn self control. Once that is achieved you will take control of your life and you will have so much more confidence by doing so.

For most beginners just starting to contemplate on which exercises to begin can be a challenge. With so many various types of exercises, how can you choose which one will produce the best results for you?

Each person is built differently so picking the right exercise for yourself can be mind-boggling if you are unfamiliar with the different types of methods. There are basically two main categories in the Fitness World, either Cardiovascular Exercises or Weight Training. Whether you want to get in shape or build muscles, you want to find a method that is suitable for you.

Most people worldwide are too busy with work to even begin to fathom how important it is to make the time to begin working out. If you are one of those people try using your free time more sparingly. Try creating a weekly schedule for yourself and make time for exercise whenever possible. Dieting is also a great way to lose weight and stay healthy. Both diet and exercise go great hand in hand and is an excellent strategy to losing weight quickly.

Before you begin to choose which exercise you want to proceed with, it’s best to consult with a medical expert or physician to help determine the proper method that is right for your body type as well as health.

Tips

Also before any workout you want to remember to always start with warm-ups and end with cool-downs. Both are used to prevent any serious injuries to your muscles, heart, and lungs and proceed for about 5 to 20 minutes. Warm-ups are used to prepare the body and organs by building up your heart rate and increase the oxygen taken in by the lungs safely before the actual workout. Cool-downs are used to slow down and decrease the oxygen taken in by the lungs safely after the workout.

No matter what method of exercise you choose, remember to drink plenty of water to prevent dehydrating. When you work out, your body loses fluids and your body needs water to replenish. Water also delivers oxygen your muscles need to function properly. Basically the more your muscles contract the more oxygen you need to prevent fatigue and strain.

Cardiovascular Exercise

Cardiovascular exercise is called a few different names such as: Cardio, Aerobic Exercise, Aerobics, Callisthenic’s, drills, or which ever name you decide to go with is fine. (I will use Cardio to keep it simple.)

The term cardiovascular is defined as; “relating to both the heart and the blood vessels,” which Cardio exercises help stimulate both the heart and blood vessels. You can think of these exercises as, “exercises for the heart.” Walking and jumping rope are considered to be in the cardio category, whereas they both stimulate the heart and lungs.

Benefactors for a Cardio routine include:

– Reduces anxiety, stress, and depression by a substance created from the body known as endorphins.

– Stimulates the heart and lungs and reduces the risk of diseases such as heart disease and osteoporosis. Also improves the health of your immune system.

– Slim and tones your body by tightening your muscles. Weight loss is greatly achieved with maintaining a healthy diet.

– Decrease in muscle pains.

– Medically claimed to increase the life span.

– Can also be executed with weights such as dumbbells or a resistance/exercise band.

– Increases your metabolism, strength, and stamina.

Weight Training

Weight training which also is known as strength training is commonly used to increase physical strength and developing the size of certain muscles. Believe it or not weight training has a long line of historical facts dating back to the Ancient Greeks. It also is a great workout to maintain lean muscle mass. Weight training can also prevent the risk of osteoporosis. This method of training involves use of equipment such as machine weights and free weights. It is best to use back supports or weight lifting belts to prevent severe injuries to the spinal cord and lower back.

Warm-ups and cool-downs

There are many companies that sell weight training equipment that is designed to allow you to workout at home. However, using equipment improperly is most common, and to avoid injuries it is best to work out with a professional trainer or instructor. Since the benefits and results are quite different between free weights and machine weights, breaking down each method just seems easier to follow.

Free Weights

– Reduces anxiety, stress, and depression by a substance created from the body known as endorphins.

– Increases your metabolism, strength, and stamina.

– Are suitable for all shapes and sizes.

– Has a various range of weights available for lifting, depending on your preference.

– Will produce lean muscle mass quicker and efficiently.

– Various types of exercises can be performed, and allows you to move more freely and natural.

– Great for people who have injuries and need rehabilitation.

– Produces more lean muscle mass quicker.

Free weights can be difficult to master at first and often times used improperly. To prevent injuries it is best to have a trainer or instructor to guide you, especially with the more heavy weights. Free weights are typically inexpensive and vary in weight up to 500 pounds or more depending on your range.

Machine Weights

– Reduces anxiety, stress, and depression by a substance created from the body known as endorphins.

– Increases your metabolism, strength, and stamina.

– Can be used in the comfort of your own home or at the gym.

– Can use lighter weights, but do more repetitions (reps for short).

– Are limited to how greatly strength is achieved due to limited weights available.

Machine weights most often are limited up to 200 pounds of available strength training. Injuries often occur less but equipment is fairly more expensive. Switching from machine weights to free weights can cause you to be unsteady and shaky, but over time you will get used to it.

So now that you are more familiar with the differences between Cardio exercises and Weight training, you can now decide which type of exercise is right for you. Now deciding on which one isn’t as difficult as you thought.

You will be fatigued and sore at first after working out, but this will pass. Some people find that continuing regular daily workouts actually stop the pain from worsening. Others find that working out every other day will lessen the effects as well.

If any minor or major injuries occur you should seek out professional help when ever possible. Foot pains may seem insignificant but it’s not always normal and should be checked out and taken care of as well. If pain persists try changing your routine to every other day or discontinue if needed. Foot pain may seem meager but can sometimes lead to damage of the spinal cord. Having pain in the soles of your feet can also lead to difficulty balancing.

A great thing about both cardio exercise and weight training is that you can decide to either use one or the other. Or if you are just beginning to join the Fitness World and want both the benefits of being physically fit inside and out, you can start your routine with cardio exercise and end with weight training. However you want to alternate and use these leading workouts is totally up to you.

For faster results and to maintain your weight loss goal it is highly recommended to exercise and follow a well balanced diet on a daily basis. Your diet should consist of fruits and vegetables, whole grains, lean meats or alternative meats, and 6 to 8 glasses of water each day. If you decide on taking dietary supplements be sure to add exercise and dieting as well for faster results. Although it is not recommended to necessarily take diet supplements, I know that it is an ultimatum we face that is also in the Fitness World. Before deciding on dietary supplements it is suggested to seek information from a doctor or expert and to make sure the contents are safe.

Most exercisers wouldn’t even consider using dumbbells for cardio. As a matter of fact, most exercisers don’t even use dumbbells to a fraction of their full potential. Well, that is about to change… if you decided to follow my advice.

Workout programs traditionally are split into resistance training (like weight lifting) and cardio (like jogging, rowing or biking). Or these two types of workouts are done on separate days. And hands down, most exercisers choose aerobic exercises like jogging, biking and rowing for the cardio portion. I don’t see people picking up dumbbells when it comes time to do their cardio workout.

Over the past year or so, most trainers (myself included), have moved away from aerobic exercise in favor of anaerobic exercise. Anaerobic exercise is high intensity exercise for short periods of time, repeated. Think of sprint intervals.

Evidence shows that anaerobic activity is better than aerobic activity for improving endurance, strengthening the heart and lungs and even burning fat. Not to mention it helps you become more athletic and preserves hard earned muscle. Unfortunately, not a lot of exercisers have made the switch because they have been programmed to do an aerobic workout in their “target heart rate zone”.

So, it comes as no surprise that the jump to dumbbell cardio workouts have not caught on. A dumbbell cardio workout is when you do a series of dumbbell exercises in a circuit with as little rest as possible between exercises. I also call these “dumbbell intervals” because you do an interval of exercise, followed by rest and then more intervals.

Dumbbell cardio is a better choice for a great cardio (and full body) workout for a lot of reasons. First, and the most simple reason, is you don’t need an expensive equipment like exercise bikes, row machines or treadmills. All you need is a set of dumbbells and you’re ready to go. This also is great if you work out in a crowded gym (yuk!), where the cardio machines are in constant use.

Second, dumbbell cardio gets your heart and breathing going using the ENTIRE body, not just part of the body like the legs. Your heart has to pump blood to the muscles of the legs, the core and the upper body. This prepares the heart for more real world activities than say just jogging.

Third, aerobic exercise goes against your physique building. Yes, it does burn fat while you are doing it… but it also tells the body to do what it takes to get lighter. This means you body also sacrifices muscle to reduce the weight. On the other hand, using dumbbell cardio sends the signal to get rid of fat, but in a way that preserves the muscles of your entire body because they are needed for the completion of the workouts.

So, the next time you are looking for a great cardio workout that actually helps you build a high-performance, lean, athletic body walk past the cardio machines and pick up a pair of dumbbells instead. Plus, you might just realize how effective dumbbells are as a complete workout tool. Give dumbbell cardio workouts a try instead of boring aerobic exercise.

Let’s Define Cardio;

Low Intensity Long Durational Cardio (aerobic – needing oxygen to supply energy) (heart rate is between 50-65 % of your maximum) aka jogging for 60-90 minutes.

When you do this type of cardio work, your body gets the majority of energy it needs from fat.

Interval Cardio (anaerobic, not needing oxygen to supply energy) (heart rate is between 90-100% of your maximum) Four to six challenges that are 60 – 90 second bursts of exercise with rest periods in between. Each progressive challenge is incrementally more intense than the last. As each challenge becomes more intense, the rest periods become longer. The goal is to be totally recovered and ready for each challenge. Example; the 100 yard sprints that you used to run for football practice.

When you do this type of cardio work, your body gets the majority of energy it needs from glucose (blood sugar) and from glycogen stored in the muscles & liver, and from ATP and creatine.

Glucose & Glycogen are like gasoline (fuel) that your motor (muscles) uses to perform.

Your body takes the carbs that you eat and breaks them down into glucose & glycogen.

The common myth that jogging is better for fat loss, fitness, & health is a strong one that is wrong;

The old school text books & simple minds say; “To burn fat, you must stay in the fat burning zone (heart rate between 50-65%) for 60-70 minutes. You don’t start burning fat until about 20 minutes into the work-out. So if you do a 70 minute session, you will get 50 minutes of fat burning.

I am going to clear this up for you once and for all. You see for fat loss, it is not about where your body gets the energy from the work-out for (slow go cardio / fat, interval / glycogen) nearly as much as it is total calories.

You see the instant that you are done with low intensity jogging, your body is done burning calories. But, do an intense set of intervals, and your body burns calories for the 2-4 hours after the work-out. So the total amount of calories burned form intense interval far exceeds that of jogging type cardio.

Another big advantage that you get with interval cardio that most do not know about is that it changes the way your body stores your calories in the future: and in a very good way. You see most of the benefits of exercise come after the exercise is completed. It is how the body adapts and changes. Tear down muscles by weight lifting, and in the 1-2 days after, the body repairs the tiny micro tears back so they are a little bigger & stronger.

Well cardio is much the same way. When you do low intensity jogging type cardio, your body says, “It’s a good thing I had that fat there to supply energy for that work out”. So it makes sure that it has plenty of fat there in preparation for the next “slow go cardio” session.

But when you do intense intervals, your body says, “It’s a good thing I had that glycogen in the muscles for that interval cardio”. So when it breaks down your future meals, it stores more of the carbs as glycogen in the muscles and the liver in preparation for the future “Interval Cardio” sessions. In essence, your gas tanks enlarge with useful energy. This is great for at least two reasons.

o You will have more readily available quick burning fuel (glycogen). Which means you can have more quick usable energy to do intense activities.

o Glycogen burns energy just sitting there it raises your BMR (basal metabolic rate). The more muscle and the bigger your glycogen gas tanks are, the more calories you will burn while you are just sitting or sleeping. That is a great thing. It is just like the difference between muscle & fat.

In fact, I believe that traditional CARDIO KILLS;

o Your time

o Your immune system

o Your joints

o Your body composition

Traditional Cardio kills your time. You have to do hours upon hours to see results. The only way to progress is by going farther; which takes more time. Eventually, if you want to keep progressing, you are going to run out of time.

Traditional Cardio kills your immune system. When anyone uses traditional cardio 2 or 3 times per week, carcinogens are released. A ground breaking study of long-distance runners showed that after a workout, the blood levels and oxidation of LDL (bad) cholesterol & triglycerides increased. They also found that prolonged running disrupted the balance of blo9od thinners and thickeners, elevating inflammatory factors factors and clotting levels-both signs of heart distress.

Traditional Cardio kills your joints. No one has perfect symmetry with their bones, tendons, ligaments, flexibility, range of motion, strength, etc. When you repetitiously do the same thing (jogging stride) over and over again, the pounding of the pavement puts stress in bad places. Consistent pounding of the body from traditional forms of cardio lead to severe injuries in your back, knees, ankles & everywhere in between. Just take a look at the Chicago marathon; ¾ of the runners have on knee braces.

Traditional Cardio kills your body composition. Cardio does nothing to improve your lean muscle to fat ratio. In fact, most marathon runners lose muscle. Look at the difference between the physiques of an elite marathon runner and a elite sprinter. Which physique do you want? Then train like a sprinter. He does sprints. Most marathoners go into a starvation mode; the body becomes catabolic, and burns muscle for fuel. Best case scenario, is a cardio hound that starts out like a pear shape, ends up a smaller pair shape. Not my idea of progress.

LOSING WEIGHT VERSUS LOSING FAT

One main point that needs to be made in the very beginning is that there is a big difference between “losing weight” and “losing fat” while maintaining lean muscle (or even gaining muscle).

There are a lot of ways to lose weight fast. One of them is to go grab a hack saw and cut off your arm at the shoulder. There you go, the scale dropped 15 pounds. Are you happy now that the scale hit that certain number? Of course you are not happy. You lost all kinds of things that you need.

Well that’s usually what happens when someone tries to get in shape now days. I am sure it is because we have lost the art of delayed gratification, and working hard and being patient. With all the technology of today, we can have everything, yesterday. So when it comes to our health, fitness, & vitality, we are impatient as well.

And with shows like “The Biggest Loser”, seeing people lose 10-15 lbs. per week, it is only natural for people to be impatient with “FAT LOSS”.

You see, the point I am trying to make with the “cutting off the arm” thing, is that when you focus on losing “scale weight” with today’s “I want it yesterday” attitude. So when you focus on losing as much scale weight as possible in the shortest amount of time, you almost always lose things you need to be strong healthy, & energetic. Things like muscle, anabolic hormones like growth hormone, testosterone, water in the muscle, glucose & glycogen (the fuel your body uses to function) and the list goes on and on.

You also throw your body into a hormonal and enzymatic roller coaster. Your starvation hormone “leptin” starts to plummet, sending a message to your body that is not good. I could go on, and on about how difficult it is going to be for anyone and everyone to “push through” by focusing on quick fix mentality of “losing weight” versus “losing fat”.

Now, you have to understand that my strategies are for people who want to peak their fitness, health, energy, & vitality through focusing on the “Three Pillars of Health” while utilizing the most effective, safe (you can’t exercise if you are injured) & time efficient exercise systems available. If someone loves to run marathons, then by all means, run marathons.

But in my 7 years of being a full time fitness professional, I have never met a person who was running marathons because of the love for it. They were running them with the hopes of losing fat off their waistline & to improve their health.

Anyone can peak their physical condition with 4-6 hours of exercise per week. To do so you must follow a proven system that focus’s on the “Three Pillars of Health”;

I. The Foods That You Eat

II. The Exercise That You Get

III. The Thoughts That You Think (relating to healthy lifestyle choices, recovery, & stress reduction)

I believe that there is a time and a place for slow go cardio. But even in those instances, I believe power-walking is better because it puts more of the stress in the muscles than in the joints, ligaments, & tendons. In most instances power walking elevates the heart rate higher than jogging; since one uses more muscles with a power walk stride than a jogging stride.

Advantages of low intensity cardio;

o Good for beginners to develop a base

o Good for injured & rehab

o Good for recovery from intense training or over training

o Good for stress reduction, & decluttering the mind

o Easy to do with little training or coaching

Advantages of Interval Cardio

o Time efficient (two or three 45 minute sessions per week is all that is needed)

o Makes heart & lunges bigger & more powerful

o Less risk of heart attach & heart disease

o Builds functional & real strength that allow you to be powerful in real world situations

o Changes the way your body stores food

o Burns more fat

o Is interactive and not boring (time goes by faster)

o Allows us to live longer

When you do “Interval Cardio”, your heart & lunges get bigger, & stronger. Your heart grows more stroke volume (how much blood it pumps out each stroke) by training it with interval cardio.

You see your heart & lunges are muscles. Albeit, designed slightly different with more red (slow twitch fibers) for obvious reasons. They have to work constantly.

What would happen to your bicep’s muscle if you curled a 5 pound weight, 1,000 repetitions, for 5 sets every day? It would atrophy and get smaller. You see the body is very smart, and it will lose what it does not use. The bigger more powerful muscle fibers are not needed to move the 5lb. weight and the body realizes that it is inefficient (a waist of energy) to have the extra muscle around. So to be more efficient, it will lose the fibers of muscle.

Well the exact same goes for your heart and lunges. Do low intensity cardio and your heart and lunges will get smaller. I know it goes against common logic, but it is true. For aging gracefully and living strong and long, the last thing we want is a smaller heart and lunges. In fact, holding on to your lung volume as you age is one of the most important things that you can do to age gracefully.

The reason why a sprinter has a big barrel chest is because his lungs are very big, because he sprints (short burst of interval cardio). Look at a marathon runner, his chest is small and concave because his lungs are much smaller.

There have been a few scientific studies that have proven the above info. Dr. Al Sears from Florida is a good source of information on this topic for you analytical types (highly intelligent folks who have to figure everything out). But for me, common sense tells me that there is a massive difference between the physique of a marathon runner and a sprinter. I want to look like a sprinter, so I am going to train like a sprinter. For Pete’s sake, the very first marathon runner, Pheidippides (a messenger) fell dead running from Marathon to Athens in 490 B.C. That’s all I have to say about that.

I personally was so impressed by Dr. Sears information that I flew down to Florida to visit him and get to know him. He is one of the frontiers in realizing & studying the benefits of interval cardio systems. His personal system is called PACE. I believe that he is one of the leading sources of information on holistic and anti-aging information. To get more info on him and his cutting edge techniques go to www.AlSearsmd.com.

There are several ways to perform interval cardio. I find 90 second intervals on the treadmill to be the safest, and effective.

1. Treadmill

2. Bike (stationary)

3. Sprints outside

4. Rower

5. Body weight exercises

6. Kettle Bell swings

7. Power-walking

8. Swimming

If you would like more information on interval training or better yet a precise, personalized plan of action get a hold of me or my head trainer Cordell Lewis at cordell@fatlosslifestyle.com

If you are doing my recommended 20 minutes of cardio a day then congratulations, but are you really getting the maximal results? Are you doing the best cardio for women? The kind of cardio that melts off fat fast, keeps muscle on and has you energized for the day?

It is great if you can run straight for 20 minutes but this alone is not the best cardio workout you can get to your day. It has been shown that interval training is key to increase cardiovascular workout results. And when it comes to women’s cardio this is the way to go, hands down.

Interval training is a simple concept but yet few serious workout women take advantage of it. The key is to increase and decrease intensity throughout the workouts. Hard to believe this is going to have your burning more calories?

Well believe it.

The stress that going up and down puts on your body is really going to jump your cardio results up! The sudden burst your heart goes through when changing from a moderate intensity to a high intensity is really where the benefit of cardio interval workouts come from.

This sudden surge requires a ton of energy, so each time to decrease down a level and burst back up really revs up your workout, your metabolism, your calorie burn and your fat melting. All of the women’s exercise programs I design for cardio are based on this idea and I follow it myself so I know it works, and of course there is the hoopla of scientific data out there supporting it too.

So with that what is a great interval workout?

Even though I mentioned running above that does not mean you have to interval train with running, chose what you like from biking, hiking, swimming, stair step, you name it. If you try and choose an activity you don’t like, then what is the chance that you will stay with it long enough to get results. Zero to none…

When you first start the workout start at an easy level to start to get your heart rate up but where you are not uncomfortable.

After 3 minutes increase to a moderate level (it should be around a 5-7 on a scale of 1-10). You will feel your heart beating faster and your breathing picking up, but you are still feeling good about yourself, and still able to carry a conversation with your partner (if you have one).

After an additional 3-5 minutes rev it up to a level 8-10, where you are sprinting or going at it as best you can. This is the part of the women’s exercise interval workout that you want to stop…

But remember it is just for 1-2 minutes then you get to go back to that moderate level (5-7) for 2-3 minutes before picking back up again.

Keep going for a grand total of 20 minutes with this up and down intensity.

Remember not to exceed 20 minutes, there is no need this is all the time your body needs to give you heart healthy calorie burning benefits. After this time the body switches over its energy source from fat to protein (muscle).

And I know that there is no way you want to have your muscle stolen from you.

I find interval training to pass by much quicker than if I were just cruising at a nice 7 miles per hour. The change in pace keeps me from getting bored and I have a few great playlists just for my cardio workouts. This will burn more calories than your normal 45 minute jog and you will feel more energized and so proud of yourself!

I also recommend have a women’s workout partner. This training is not a breeze and it helps to have someone going through the same routine with you to keep you motivated throughout. I think staying at one pace is often the easiest choice for women and having someone with you keeps you from choosing the easiest way out.

So now is the time to get out there and get your heart pumping.

If you have hills where you live I promote hill intervals for an even more heart pumping workout.

We know that cardiovascular fitness can help you clear away some of that first-trimester fog and supply you with a regular hit of happiness, thanks to the endorphins released during heart-pounding activities. We know that labor, the wide-awake kind, is hard work (with or without drugs), but we also know that the more fit your heart is, the more energy and endurance you’ll have for the event.

We even know why cardiovascular fitness helps during labor. A strong heart is better able to supply your hardworking muscles with freshly oxygenated blood, which keeps them primed for action. Scientific gobbledygook aside, perhaps the most important thing we know is this: Real women have testified to the fact that being fit helped them tolerate labor pain better and gave them the stamina to tough it out-the pain, the pushing, the whole enchilada.

That said, you need to know how to get fit (or stay fit, if you’re already there). What’s the best way to train your heart for the Great labor Challenge? That’s a multiple choice question, because, well, you have multiple choices. There is no single prescription, especially when it comes to cardiovascular exercise, and for good reason: Everyone’s starting from a different place. If you’ve never exercised before, you can’t play by the same rules as the woman who lives to sweat. And she won’t follow exactly the same program as your average moderately active Jane.

The whole situation is complicated by the fact that the first trimester of pregnancy is a confusing time, sports-wise. Aside from a certain voluptuousness, you probably don’t look pregnant yet, and you’re certainly not encumbered by the trademark belly that will soon make complete strangers smile knowingly at you on the street. Still, your body is different, and you definitely feel pregnant. And you probably feel something else, too: cautious. Chalk that emotion up to a newly budding maternal instinct, or maybe simple self-preservation. Either way, that little voice that’s asking “What is my body capable of doing? is one you should pay attention to.

When we think of cardiovascular fitness we automatically think of running – this being the most popular and very good exercise for getting the blood flowing through the body which in turn benefits the heart. Best of all it does not have to cost you any money, simply walking or jogging in your neighborhood is a good place to start.

With running exercises everyone knows what to do. As well as being a good calorie burner up to 100 calories per mile it is also good for lowering the blood pressure and unclogging your arteries of any unwanted fat which can lead to heart problems.

With running exercises make sure you have the proper footwear and feel comfortable as you do not want to get blisters on your feet by wearing the wrong type of attire, like any exercises build yourself up gradually getting used to the surface you are running on and being able to have your breathing under control, and as you get more comfortable start to build up your distance.

As the phrase goes don’t run before you can walk!

As well as cardiovascular fitness goes make sure to watch your diet without this all the hard work from running is no good unless your diet is kept in check, make sure you have eaten 30-40 minutes prior to exercising without this you don’t want to run the risk of collapsing plus you will not have the energy to keep you going, with running try alternate your exercises with swimming or cycling to break the monotony, both being other common exercises and a great way to burn your calories.

Now more than ever, people want more results in less time, and they also want to save money. As a result of this fact, many people are turning to cardio at home workouts. If you want to lose body fat, improve your health, and save time and money, then at home workouts are your ultimate solution.

Don’t be fooled into thinking you can’t transform your body and improve your health without spending a penny on workout equipment. That just isn’t true, and in many cases you can get better results with at home cardio workouts without any equipment.

As a personal trainer, it was necessary to the success of my business to provide my clients with a time efficient cardio workout that could be done at home. After much study along with trial and error, I discovered the key to highly effective at home workouts that could be completed in only 15 minutes that were more effective than traditional cardio workouts that lasted 30 minutes or more. That method is what I refer to as “bodyweight cardio.”

The bodyweight cardio circuits are a series of different bodyweight exercises completed in succession with little to no rest until the end of each circuit. This method is excellent for burning fat, increasing heart health and saving time and money because it can very easily be done at home and requires no equipment.

At Home Cardio Workout Tips:

–Choose exercises that engage a lot of muscle mass at one time. For instance, you should choose planks over crunches, squats over leg lifts, and other big compound movements over isolation exercises. This will allow you to burn more calories while you are working out and keep your metabolism elevated for a greater period of time.

–Keep your rest periods to a minimum. The best way to do this is to only rest after you complete a circuit; by doing so the workout will be more challenging. However, you will complete the workout in a shorter period of time, and you will increase the rate at which your body burns fat. Furthermore, this will allow you to build lean muscle. That is something traditional cardio workouts just can’t do.

–Progress to move challenging exercises. You should definitely start out with exercises that are easier to learn and are appropriate for your experience level. By progressing to more difficult exercises, you will keep challenging your body. This will allow you to keep getting the results you want without hitting the dreaded plateau.

Beginner Sample at Home Cardio Workout:

-Jumping Jacks x 50

-Squats x 15

-Elevated Push-ups x 12

-Assisted Inverted Rows x 12

-Plank x 30 seconds

-Mountain Climbers x 10 each leg

Perform each exercise for the prescribed number of repetitions without resting between exercises. After you complete the circuit, rest for one to two minutes and repeat the circuit two to four more times.

Intermediate Sample at Home Cardio Workout:

-Squat Thrusts x 15

-Jump Squat x 10

-Spiderman Push-ups x 12

-Inverted Rows x 12

-Side Plank x 20 seconds each side

-Burpee x 10

Once again, perform each exercise for the prescribed number of repetitions without resting between exercises. After you complete the circuit, rest for one to two minutes and repeat the circuit two to four more times.

Workout Tips

-To add variety to your workouts, perform your exercises at different speeds. For example: perform a set of squats as fast as possible while maintaining control and perfect form. The next time, perform a set of squats very slow and controlled.

-Instead of performing a certain number of circuits, you can also perform as many circuits as possible in a set period of time. For example: set a timer for 15 minutes and complete a circuit as many times as possible.

-Progress to more advanced exercises, increase the number of repetitions you perform for each exercise, and decrease your rest periods. Those simple changes can allow you to keep experiencing body transforming results.

These sample body weight cardio workouts will allow you to get greater results in a much shorter period of time. Not only will you get better fat burning and health benefits compared to traditional cardio workouts, but you will also build lean muscle, which is something traditional cardio workouts cannot do.