There seems to be something of a superstition when it comes to cardio and its benefit on the heart. It seems to be the collective agreement of so called fitness wizards that the only way to receive a cardio workout is either by running, jogging, or, walking. It is ideas like this that keeps those who are interested in gaining muscle mass or simply burning fat, hopeless and disturb. The thought alone of engaging oneself in a rigorous workout spanning from 30 minutes to an hour can seem quite daunting, yet adding another 30 minutes to an hour could make a strong argument for unforgivable.

It is not always deemed necessary to strap on running shoes and walk, jog, or run for 30 minutes to an hour. Instead imagine a workout that does not consist of walking, Jogging, or running. Imagine finishing your workout and never seeing a tread mill or track. A strong workout can substitute a person's portion of the cardio workout. This might seem a bit much to chew off but but with little thought it makes perfect sense. Our heart rate increases as we undergo one workout circuit to another. This increase in heart rate is proof that our body is experiencing something of a cardio workout although it is true that it is only minor in comparison to a workout that is restricted to walking, jogging, or running. One question that might arise from the previous statement is “if it's not as effective as the standard cardio exercises (walking, jogging, and running) why even bother?” A simple workout which carries an individual from one circuit to another is quite limited in its cardio capabilities but let's examine this concept in another perspective.

For starters, let us act as if today is a lower body day and were purely trying to work on toning the leg muscles. On this day we will perform a series of workouts that will last from 45 minutes to an hour. Through our workout we will be performing squats, dead lifts, leg extensions, leg curls, lunges, and calf raises. The reason these specific workouts were chosen is because they specifically work multiple leg muscles. On top of just working leg muscles, the six leg exercises mentioned above when combined together will work your leg muscles twice over. The key ingredient here is not how much weight you can throw around in a given workout but the control of your heart rate through your entire workout. This is extremely important because what we are going to do is simulate a rigorous cardio exercise. Our heart is going to resemblance a sprinter or long distance runner's heart rate at the point of conclusion. The best strategy to implement this plan is to control the amount of time taken between reps. The time taken between reps is one of two key determining factors to keep the heart rate elevated between 115-153 beats per minute (bpm).

Each exercise is going to be done within 3 different sets and each set is going to include 10 reps. So in summary there will be 30 reps done for each exercise. Now it is vital to understanding why it is important to keep our heart rates between 115 and 153 bpm. When our heart rate is between 115 and 153 bpm our body is burning fat and in essence toning. Here are protocols for obtaining the target heart rate. For each rep the individual should rest only 30 seconds in between before completing each set. Between each set the individual should rest for only a minute before starting a new set. Both protocols will ensure the individual complete success for both simulating a relevant cardio exercise along with fine toning of different muscle groups. Other factors such as eating correctly, curbing unhealthy habits, etc. should be considered while undergoing this fitness plan.