Browsing: Aerobics Cardio

Cardiovascular Fitness and Workouts

Cardiovascular fitness is an essential part of our life, especially with the morbidity and mortality rate with regards to cardiovascular diseases are increasing. There are many ways to have a fit cardiovascular system. It may involve using exercise machines or utilizing the equipment around you.

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7 Great Steps to Cycling As an Aerobic Workout

Whether you are a novice or a serious athlete, you will enjoy the scenery as you tour the countryside on your bicycle-and your body is sure to enjoy the aerobic workout. Whatever your fitness level, these tips will help you get more out of your routine.

1. Getting in gear

Bicycling has enjoyed several waves of interest through the years. One reason for its popularity is that it can be enjoyed by just about anyone, regardless of age or level of fitness.

a. This sport can be enjoyed in groups or solo, on the roads or with a stationary bike. Your can also vary your pace, from leisurely touring to intestinal training.

b. Incorporate bicycling into your schedule. Use bike to work or when running errands.

c. The beginning bicyclist may need only a three-speed bike, but many will prefer to have 10-12 speeds. This will make it easier for you to go over hills and allow you to increase the resistance on the straightaways.

d. Biking at a fast speed is excellent for weight control. Pedaling one hour at 13 miles per hour will burn about 650 calories.

e. Bicycling is especially good for building the quadriceps (a group of four large muscles in the front of the thigh). Toe clips are useful if you have problems with your feet slipping off the pedals, but they also help you to work your calf and shin muscles. You may want to consider toe clips with a quick-release mechanism if the clips are especially snug-fitting.

2. A bicycling routine

Beginners will do fine riding for 20-30 minutes at a moderate rate. Try the following routine for a more disciplined approach.

a. First week: Work on getting comfortable with the bike and experimenting with gears. Try to ride 2-5 miles during the week and 5-10 miles on the weekend.

b. Second week: Include a few short periods of faster riding in your routine. This is called interval training and will help our develop strength and endurance. Aim for 4-7 miles during the week and 10 miles on the weekend.

c. Third week: Include five minute periods of faster riding, separated by five minutes of easy riding. Ride 6-9 miles during the week and 15 miles on the weekend.

d. Fourth week: Try doing one day of three-minute intervals instead of five -minute intervals. Ride 8-11 miles during the week and up to 20 miles on the weekend.

e. Spare your tires. Storing your bike near appliances that give off ozone can age your tires, causing cracks and other damage to the rubber. Keep your bike away from refrigerators, freezers, and electric heaters.

3. The right posture

a. Getting the right-size bike is important. When you straddle your bike with both feet on the ground, there should be one to two inches between the front tube (the bar that runs from the handlebars to the seat) and your crotch.

b. When you are seated, your leg should be only slightly bent when it reaches the bottom of the pedaling movement.

c. Bend forward at the hips-not at the waist-when your ride. Keep you back straight and your neck and shoulder muscles relaxed.

d. When gripping the handlebars, keep you elbows slightly bent. This will give you better leakage and shock absorption when going over potholes or bumps.

e. Ease the stress of a long ride by changing your hand position often.

4. Dress for comfort, dress for safety

a. You can bike in just about any clothing, but serious bikers prefer a pair of chamois lined shorts. These reduce chafing and pressure in the groin. A padded seat will also help you stay comfortable.

b. Gloves are useful for reducing pressure on the palms that comes from leaning on handle-bars. Gloves will also protect your hands in case you fall.

5. Riding with caution

a. Inspect your bike before every ride. Check the tires, brakes, gears and headlight.

b. Practice sudden braking techniques. Always squeeze both brakes, the front harder than the rear and let up on the front brake if you feel yourself skidding. Sliding back in the saddle will also help stabilize the bike.

c. Attach a loud horn to the handlebars and use it whenever necessary.

d. Do not ride at night unless you have no choice and then use reflectors and headlights and wear reflective clothing.

e. Secure flapping pant legs with rubber bands to avoid having them get used in the bike's wheels. Also, tuck in loose shoelaces.

f. Rearview mirrors should be mounted on your handlebars, not on your helmet.

g. A water bottle can come in handy to fight off dehydration.

h. Bicyclists are safest when wearing neon pink. It is easy for motorists to spot this uncommon color.

6. Biking in any weather

a. Windchill rapidly becomes a factor when you are traveling at 15 miles per hour. Consider wearing a mask to stay warm.

b. Hypothermia can occur in temperature as high as 60 degrees Fahrenheit on wet and windy days. Cyclists should wear gloves, leg coverings, and long-sleeved shirts when it is cool outside.

c. In wet weather, brakes do not hold very well. Use caution when your hubs become wet.

d. Take along something to drink when cycling in warm weather, preferably two quarter size water bottles.

7. Helmet protection

If you consider the lifelong damage that one head injury can cause, you will see how important it is to wear a sturdy helmet every time you bike.

a. Buy only helmets that are approved by competent authorities.

b. A properly fitting helmet should touch your head at the crown, sides, front, and back. Choose the smallest size that fits comfortably and use the sizing pads included with most helmets to fine-tune the fit.

c. Adjust the straps. With the helmet level across your forehead just above your eyebrow, the front strap should be close to vertical. The back strap should lie straight, just below the ear, without any slack. The chin strap should feel tight when you open your mouth.

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10 Tips On How To Start Running

This article will tell you my top tips on how to get off your ass and out running around the streets! You will learn how to get fit safely by following these simple steps and only running two or three times per week. This is very important if you want to reduce the risk of injuring yourself ….

1. Invest in a good pair of running shoes. You do not have to buy the top of the range, but it's important to ensure that your shoes will provide sufficient cushioning to protect your back and lower limbs from injury. No fashion trainers with skinny soles !!

Walk at first. For the first three or four weeks you should have a 10 minute warm-up walk before doing any running. Then start a combination of running and walking. See below for an outline of the routine.

3. Do not run two days in a row. Give your muscles, ligaments and tendons a chance to get used to running. Three times per week maximum.

4. Run for time, not distance. Your running program should be designed to gradually increase the time you spend on your feet, rather than the distance you cover.

5. Avoid the “Terrible Two's” – drastic increases in time of your runs. The Terrible too's too much, too soon and too fast !! If you ran a total of thirty minutes last week, do not increase it by more than five or ten minutes the following week.

6. Avoid copying good runners! These runners were born with genes that enable their bodies to handle running, you know the ones, lean and skinny. Do not try to copy them as it may lead to injury.

7. Be patient! Do not be in a hurry. Wait until you can run at least 30 minutes without resting before lining up for that first 5km fun run like the race for life.

8. Find a partner to run with. Some of the greatest friendships have been formed during training runs.

9. Run more slowly than you think you should. Also do not run as far as you think you should during the first 6 weeks.

10. Enjoy it! This is your time to yourself, it's meant to be enjoyable.

Outline Routine (after warm-up)

Start by jogging slowly for 15-30 seconds and walking for 60-90 seconds.

Gradually increase the amount of running eg 30 sec jog – 90 sec walk, 45 sec jog – 90 sec walk, 60 sec jog – 90 sec walk. Do this for 20 minutes, three times a week.

After 4 weeks try to reduce the time you walk for and increase your running time. Eg 90 sec jog – 45 sec walk, 2 min jog – 30 sec walk, 3 min jog – 30 sec walk, 5 min jog – 30 sec walk.

Once you are able to run 5 minutes continuous, you can start to try to increase your running so its more continously and keep your rest to minimum. Eg 10 min run 30 sec rest, repeat twice. Slow and steady is the key at this stage.

Before you start your running program, you should visit your doctor. This is always a good idea, but especially in case of the following:

  • Excessively Overweight
  • Heart problems or health problems
  • Never exercised before or not exercised for many years
  • Breathing problems
  • Chronic fatigue
  • Aged over fifty

So there they are my top ten tips, I hope you enjoyed and will benefit.

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The Beginner’s Cardio Guide To Burn Fat And Get Abs Fast

I decided to provide you with the complete beginner's guide to cardio for a number of reasons.

First, many people start out with their cardio workouts wrong and end up losing out on results they could be getting, and therefore they do not reach their fitness goals as fast as they possibly could be.

Secondly, I feel that no one really explains where to start out as a beginner with cardio and how to progress with their improving bodies to promote ultimate fat loss.

And lastly, there are key tips to proper cardio that no one seems to understand, including experts, and I wanted to clarify most of this and explain the importance of these cardio “secrets.”

All I want is to help you reach your true fitness goals and to help you burn fat permanently and dynamically through effective cardio. If you never knew where to start with cardio or you're looking for tips and secrets on how to improve your results, this is the guide for you, so pay very careful attention because this is where you'll start burning fat.

Never Start A cardio Session Without Stretching

What I tend to see with a lot of new beginners starting out looking to drop weight fast with cardio, is that they completely neglect stretching and jump right into their sessions.

This is a big mistake and you miss out on tons of results while increasing the chance of injury, which is bad if you want to stay committed to your workouts.

If you really want to get the most out of your cardio and promote fast calorie-burning, you need to simply take 5-7 extra minutes to stretch out and warm up your muscles prior to your cardio.

By doing this, you reduce any risk of injury, maximize your body's ability to perform longer and harder, and you prepare your body's natural fat burning processes and increase your metabolic rate prior to exercising.

The other thing is that you should stretch out 5-7 minutes after your cardio and cool down your muscles.

This helps them recover faster than what they were put through, typically improves your body's ability to deal with excess weight, and you treat the stress from your body which results muscle spasms and cramps after sessions.

So if there's one thing I'd like to stress, it's to stretch out as a beginner and never think your actual cardio is more important to burning fat than your stretching.

They're both equal and you will not get awesome results when you do one and not the other.

Increase Your Flexibility And Perform Flexibility Exercises

On the days that you do not perform cardio, or even the morning prior to your cardio workout, you should spend some extra time doing some flexibility training.

Most everyone (including myself) neglects flexibility and only focuses on muscle building and weight loss, which is not bad, but it puts them at risk later in their life as they get older.

Flexibility is absolutely key to just being able to live healthy and long and is especially important for promoting faster weight loss.

The key to real weight loss is to constantly find ways to improve your metabolic processes and calorie burning, and one of those ways is by improving flexibility.

I suggest you get your flexibility up by performing 5-7 minutes of powerful exercises whenever you have time.

By doing this, you'll see that you can go longer with your cardio, burn more calories, and your body will be able to accomplish so much more than if you did not have proper flexibility.

So, go out and take a gymnastics class or something, as long as you do something to increase your body's natural flexibility. There are so many flexibility exercises, but you just have to find the ones that work.

Start Off Slow And Progress To High Intensity Intervals

One of the most prominent problems with many individuals is their impatience. This includes me especially because I do not want to wait to get results, I want to do anything and take any magic pill I can get the Ultimate Fitness Results.

However, life just does not happen like that and you can not just expect to lose 50 pounds of excess fat in one day and build a toned, muscular body within a week.

Anyone that tells you that that is possible is just lying to you, and I do not want to fill your head with lies.

I want to give you the straight facts and let you know that it takes time to progress into hard cardio in order to lose massive amounts of weight, and it does take your dedication and commitment to get that point one day.

I'm not saying it's impossible, but I'm saying that you can not jump straight into cardio and run 5 miles with a 40 lb. weight vest on for your first day.

You have to slowly introduce your body into much harder work in order to burn more fat, but as a beginner you're going to have to start off slow.

For example, if you've been lazy for the past few years and rarely get off the couch, then it may be a good idea to start off with some slow, steady jump roping in order to get your body into the habit of working hard again to burn calories.

On the other hand, if you have some small ounce of physical activity that you perform on a daily basis like play basketball for an hour at your local gym, then you may be able to progress past the “beginner” stage and move into something a little more challenging.

All I'm saying is that you have to listen to your body and study yourself to know what your body can handle, and what you're going to slowly work up to.

I will say this though, once you work up to extremely high interval training and starting burning insane amounts of calories for weight loss, you'll see a dramatic increase in your results.

However, you have to be smart for now, start off slow and take those few weeks of getting your body used to hard work through cardio.

Yes, the awesome results will not be instant, but the way you're going to get amazing weight loss results is by slowly working your way up there.

No one said achieving your fat loss goal was easy, but it can be much easier if you do it right by starting off slow and often working up to harder cardio sessions. Trust me, this is when I learned how to be patient and the reward for patience is Ultimate Results.

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Get A Healthier, Better Looking Body With Jogging And Cardiovascular Workouts

Jogging is a great way to stay fit, and as an exercise, it has many benefits. For those looking to get ripped, six pack abs, jogging is a wonderful way to lose fat and show more definition in the muscles underneath. Staying in shape with jogging can also help prevent injury, as it keeps the leg muscles strong. For many people, it even makes for a good form of stress release or meditation, giving the mind a chance to clear out.

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How Much Cardio to Lose 10 lb?

Achieving the goal of getting perfect abs fast depends heavily on your mindset and your attitude. In the realistic sense of things, it is not easy to get ripped in a week, even with your contour abs belt, slender tone belt or the flex belt. You need patience, not just a quick fix. We want things now and at no extra cost. Having the right mental attitude will assist you to achieve almost anything you desire. So it depends on how you look at it, if you want something badly enough then it should be worth the sacrifice.

In my training life, I find that water plays a major role in reducing extra or unwanted belly fat. Here is a skill I constantly use to keep up with the water intake process in my system. Set a time for when you want to take your first glass of water daily, I usually do it from 9:00. Drink a glass of water per hour, your goal is to drink eight glasses of water per day (ie 2 litters). I do not think that is a difficult thing to commit to. Drinking at least two liters of water daily helps to reduce your body fat, when you prepare for a cardio exercise, water molecules are able to reach out to the body cells and also provide you with energy.

Do not lose focus; you are certainly heading for a perfect six pack and a lean sexy body. Make sure that you can keep up with this routine for at least three weeks. In most cases you will find that after three weeks of repeating one routine over and over again you get used to it, whether it's a new job, diet or training, it has been proven that a person can adapt to something new within three weeks. The bottom line is that you must keep doing crunches for at least three weeks, do not think that you will get rock hard abs without doing a bit of crunches here and there. Crunches help to speed up the process of getting perfect abs very when combined with other exercises.

The importance of drinking at least two liters of water per day is that as humans we obtain or retain eight to ten percent of the water we drink in our bodies. Water is very important in losing excess fat, lack of water can slow down your metabolic rate and with that you will have your liver burning fat whereas it should be trying to regulate and maintain certain amounts of water levels in the body. It is better for your muscles to burn belly fat because they will develop into the six pack abs you have dreamt about for so long.

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Aerobic Exercise Tips for Newbies

Most people assume that aerobic exercise is specifically suited for women's fitness the same way that weight lifting appears more suitable for men's fitness. What few people realize, however, is that this form of exercise is essential to both men and women. There are many other misconceptions about cardio that have been circulating in public, but hopefully the facts below will serve to enlighten you about the real deal behind this type of exercise.

Aerobic exercises do not always consist of dancing routines

A lot of guys understandably shy away from aerobic exercise because most types of it seem to be just another form of dancing. You have to understand, however, that dancing-like routines are not all there is to aerobics. It may only seem like that way because women largely make up the population in your fitness club, and as such your fitness club is just offering what the major wants.

If so, you can sign up for a personal training program that could introduce you to others and more “manly” types of exercise that will work you heart and lungs like boxing or kickboxing. Also, if it makes any difference, “cardiorespiratory, cardiovascular exercises or cardio” is just another term for aerobics. You could always refer to your routine as such if it makes you feel any better.

Aerobic exercise is essential to your health

No matter how young or – err – mature you are, cardiovascular exercise will always prove critical and beneficial to your health. Aerobic exercises are exercises that require you to perform a certain routine or activity continuously and following a certain rhythm as well. They help improve your heart rate and the overall health of your heart. They also improve your metabolism as well as oxygen distribution in your body.

Know when to go longer – or harder

Beginners are advised to start with aerobic exercises of moderate intensity for a short period of time. They can then gradually lengthen the period of their exercise until they have adequately built their stamina for it. Beginners are typically advised to start with a ten-minute routine and gradually adding ten more minutes to their routine as they improve. You should up the ante and go harder if you feel that your body is no longer having a hard time coping with the demands of your exercise routine. Make sure to switch back to a short ten-minute routine every time you increase your intensity level.

Do it on alternate days of the week

This will provide your body with much needed rest and recovery time. Working out every day of the week is allowed but you should at least alternate between strength and stamina building or, more specifically, between weight lifting and aerobic exercise respectively.

With your own fitness trainer , you are guaranteed to learn other equally helpful tips not just about aerobic exercises but also about the additional things that you can do to get fit and stay fit in the shortest amount of time.

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Two Ways to Keep Your Metabolism Revved

We all know that our metabolism is what is responsible for burning fat and keeping our digestion and bodies running at optimum speeds. We know that there is also very little we can do to affect it – much of your rate is determined by your gender, age, body composition and DNA. Does that mean we do not have any say in how our bodies process our food, and that we can not touch our metabolic rate no matter what we do or how hard we work? Not at all. Exercise in fact has been shown to be an optimal way to increase it, allowing you to burn many more calories long after you stopped exercising. Further, muscle burns more calories than fat, so getting in good shape can make a real long term difference. In today's article we're going to take a look at two different ways you can affect your metabolic rate, and then get your weight firmly under control.

It is common knowledge that women tend to pack on pounds after they hit 40. Up until now, people thought that it was simply a byproduct of menopause and premenopause, and that there was nothing you could do about it. A new study however has shown that it occurs due to a dip in estrogen in women's bodies, which leads to less activity in estrogen receptors in your brain that control how many calories your body is told to burn. The result is that your metabolism slows, and you end up burning about 50 calories less per day. What is the solution? Hit the weight room. If you go three times per week, and do a solid session of three sets of 10-12 reps, you will build enough muscle mass to offset this caloric problem. The bonus is that you will also help your bone density as well as staying younger and healthier in general.

Second, you can directly affect your metabolism through what you eat. How does this work? Your metabolism is directly connected to your levels of blood sugar. If your blood sugar drops, so does your metabolism. This is because your body releases cortisol to break down tissue to bring glucose to your brain. So low blood sugar means less lean body mass as your body cannibalizes muscle for energy. The trick to avoid this is to eat smaller meals with small snacks in between to maintain a constant source of energy in your body.

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Exercise Is Great For A Healthy Heart

Lack of exercise may be the single worst risk factor for developing heart disease. Even if you are very careful with your diet, you are still at risk of developing a heart attack if you don’t exercise. Most people don’t get nearly the amount of exercise that they should.

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Insanity – Plyometric Cardio Circuit Part 2

I have covered in my last article Insanity Plyometric Cardio Circuit Part 1, the warm-up and the first phase of exercises if the workout. The second phase of the workout you do the exercises also in 3 intervals, between each interval a 30 second rest.

1. Switch Feet: This exercise is easy; all you need to do is just switch your legs and arms fast, front and back.

2. Football Wide Sprints: This is one of my favorites, you first put your hand in front of you and crouch down and sprint bow-legged, and then you move left, right, forward, and backwards. Then you go into a “Set” position (it's like the football stance) for like 2 seconds, then you do a sprint as fast as you can.

When you finish those 3 rounds, you take another 30 second rest.

Same thing in the third Phase of the workout, you do 3 intervals, 30 second rest.

1. Basketball Drills: In this exercise, you are like in basketball training, keep your down and jump from a squat position and pretend that you are shooting the ball in the basket, but make sure that you do this workout as fast as you can.

2. Level I Drills: This one is really tough, but you have to push yourself to the maximum, to get the best results. You do 4 Push-ups, then do 4 mountain climbers, and then stand up and put your hands in the air, repeat this set for 5 times.

3. Ski Drills: This exercise is mainly for abs, you start in the Plank position, use your abs to bring your leg to the right and then back to the center and then to the left side, once you have done this you have completed 1 Ski Drill. Repeat this set for 5 times

4. In-and-Outs: This exercise is very similar to the Ski Drills, but you always have to make sure that you are keeping you core tight. You start in the plank position; use your abs this time to bring your legs to your chest while staying in the plank position. Each time you pull your legs in and out its one count, you do this exercise for 5 counts.

This is the last phase of the workout you do it only once.

1. Jabs: Start in a boxing position, and punch with your fists, with both hands, does this exercise for 30 seconds.

2. Cross Jacks: This exercise is like jumping jacks, but you alternate your hands left to right, and doing switch kicks with your legs, do this exercise for 30 seconds.

3. Uppercuts: Very similar to Jabs, the exercise you did earlier, but this time throw your fists, from down to up.

4. Attacks: Same Position of the football drills you did earlier, throwing open palms hits in front of you, like there is an imaginary opponent. Repeat this exercise for 30 seconds.

After you finished all of these exercises, congratulations you have finished Plyometric Cardio Circuit, take a water break for 25 Seconds, and begin the cool down stretching.

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Zumba Toning Sticks – Put Some Fun in Your Exercise Regimen

A lot of people fail to lose weight because they find their usual exercise programs extremely boring. Going to the gym every day, running on the same treadmill and lifting the same weights in exactly the same positions is bound to get on your nerves after a few days. So how do you lose weight then? The answer lies in Zumba – a refreshingly unique dancing course created by dancer and choreographer Alberto “Beto” Perez. Zumba is a strenuous and highly active fitness program which has its origins in Latin dance. It has taken the attention of various fitness chains because it pumps new life into an otherwise monotonous weight loss program. To further the impact which this unique aerobic program has on its participants, Zumba toning sticks have also been designed.

Losing weight and fat through Zumba alone is a lengthy process. Even though the tunes of Salsa, Merengue and Mambo melodies can get you to start dancing within minutes, losing body fat and strengthening the muscles takes time. To speed it up, the original innovators started teaching their students to use Zumba toning Sticks – light weight sticks to use while the regular dance routines to increase calorie burn. These Zumba toning sticks are like the regular XCO tubes which many dancers use in place of samba balls.

Doing Zumba with these sticks puts pressure on various other body parts in turn shapes up your overall frame much more quickly. These tools have dumbbells fitted on them help in spreading the effects of the dance to various parts of the body while you are doing the routine. This actually helps in burning a much larger number of calories than what you would burn with simple aerobic or weight lifting exercises. Many people have also experienced more fun while doing Zumba which keeps them highly motivated to lose weight.

After you have practiced your regular Zumba routines with these Zumba toning sticks for about three weeks, you will notice how well your balance and posture has improved. A certain muscle tightening in the abdominal, back and leg areas can be easily. This in turn motivates dancers to dance even more consistently. After 6-8 weeks, even highly unfit people can start doing lunges and squats with ease. However, ensure that you close each aerobic session with lateral stretching as this will properly cool your muscles and will prevent cramps and muscle deformities.

So the next time you begin feeling that you are getting now with your fitness program, buy Zumba toning sticks and start learning Zumba!

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P90X Vs Insanity – Which Do You Choose?

My P90X vs Insanity results and review. I’ll go over what I liked and didn’t like about Insanity and compare that with my P90X experience.

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Workout Intensity: How Hard Should I Be Working Out?

A good effective way to avoid hitting a plateau during your fitness goals is to make sure you're always working out in your target heart rate for your age. When your body speed increases, naturally so will your heart rate to match the intensity that you're asking your body to reach. To high too fast if you're an individual that has not worked out consistently, is not the smart thing you should do to your body. You should start off with a lower exercise heart rate, until you can consistently stay in your range for 30 minutes consistently. You will find your target heart rate by following this simple formula: 226-your age if you're a woman, and 220-your age if you're a man. The number you receive will be represented as your maximum heart rate. A person will not need to reach their maximum heart rate intensity in order to achieve the results that they want, but the higher the beats per minute you can achieve, the more calories you'll burn off. If you divide heart rate target zones by percentage of the person's maximum heart rate, it breaks out into five zones. Each zone has different benefits, and in my opinion all the zones will help an individual become healthier!

The first fitness zone is called the Healthy Heart Zone. In this fitness zone, a person will still be able to carry on a conversation with the person next to them on a nearby treadmill or elliptical machine. This zone is very comfortable no matter the age of the person exercising. You will more than likely be walking if you find yourself in this zone, and if you're a senior citizen age person, I'd advise you to start in this zone until you can achieve your heart rate rate zone for at least 30 minutes consecutively . Your workout in this zone will not give you the most cardiovascular benefits, but it will help decrease body fat, blood pressure, and cholesterol. The Healthy Heart Zone is 50-60% of your maximum beats per minute.

The 2nd fitness zone is called the Fitness Zone. In this fitness zone, you will burn more calories per minute than in the healthy heart zone because the exercise level is a little more intense. Since you will be going faster and covering more distance, you'll burn off more calories. The calories burned off will depend on the distance you cover and your weight more than any other factors. A person will get the same benefits as the Healthy Heart Zone, but obviously with the higher intensity, you'll burn off more calories. This zone is 60-70% of your maximum heart rate.

The 3rd fitness zone is called the Aerobic fitness zone. This is the zone where people will experience benefits like endurance, stamina, building new blood vessels, and increasing your heart and lung capacity. With the increase in your workout intensity, you will burn more calories in the same amount of time, because you're covering more distance in the same time. Calories burned depended most on distance and your weight. You will not be able to achieve this intensity by walking, you may have to switch to jogging to get into this heart rate zone. This fitness zone is 70-80% of a person's maximum heart rate.

The 4th fitness zone is called the Anaerobic training zone. This intestinal exercise will improve the amount of oxygen you can consume, which is also referred to as your VO2 maximum / volume. This heart rate level is when your body begins to produce lactic acid. You burn more calories with the lower heart rate training zones, because you're covering more distance per minute. You will not be able to achieve this heart rate by walking, you'll need to switch to jogging or running. This zone is 80-90% of your maximum heart rate, and very well could be the last zone you'll need to reach fantastic fitness results.

The 5th and last training zone is called the maximum threshold or red-line training zone. In this zone, You can not go anymore intense, and most people can not stay in this zone for more than a few minutes. This zone should only be used for short bursts, where you work intensely for a minute and then drop back down to a lower intensity for several minutes, and then repeat again. You should consult with your doctor to make sure you can work out at such a high heart rate safely. I've heard of long distance runners, or Olympic sprinters training in this zone, but not average people. You'll burn lots of calories per minute in this zone, but it's just not as practical or safe for most average individuals who want to achieve fitness results.

If you're an individual who has not been working out in months, and know that you're not where you need to be concerned with cardiovascular fitness, it's never wrong to start out at a very conservative heart rate. If you can easily stay in a zone for 30-45 minutes consecutively, then it might be the time to search for a higher training zone.

Now that you know your target heart rate, check your pulse regularly as you exercise. An easy way to do this is to count your pulse for 6 seconds using your watch or a clock, and then multiply this number by 10 to get your beats per minute. You can feel your pulse in several ways, such as by placing your fingers firmly over the inside of your wrist or on your neck just below the angle of your jaw. You can also place your palm over your heart and count the number of beats that you feel. Most workout facilities have treadmills, and elliptical machines that have heart rate monitors built-in with the machinery. If it's in your budget, you can never go wrong with buying a heart rate monitor that you can wear at all times during exercise.

In conclusion, nobody ever wants to experience a fitness plateau. To avoid plateaus, simply change up your workout routine, either by increasing your intensity, or adding weight resistance to your cardio workouts. Always make sure that you have someway to monitor your target heart rate zone, because your heart rate controls extremely how many and what type of calories your body is burning off.

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Four Pillars of Getting Abs

I have recently come to understand that planning is guessing, no need to follow many plans that never work and feel guilty afterwards. I am a type of person who wants results quickly, since we always blame ourselves when things do not go the way we planned or the way we want them to, my solution is just to go with what is working for that moment and to discard what is not working.

These days there is too much information overload when it comes to getting 6 pack abs, do not allow yourself to be confused by the training jargon and many different exercises. Do what works for you and stick to it, if you feel that you have to change then change. Do not be afraid to make decisions, take a step forward and face your fears.

It is also vital to be smart, you must have confidence in yourself. Discipline is the middle name of training for abs, without it you are as good as dead. Have a weekly routine schedule to follow – that is not planning, it is simply being smart. When you exercise make it a point that you do not cheat otherwise you are setting out for a disaster that will take a long time to be fixed.

In order to get 6 pack abs you must follow the four pills rule. The four pillows are discipline, dedication, strength and a positive attitude. You need to stop looking at people, you have a goal and if you use these four pillows as your guide you will get the perfect abs guaranteed. It is obvious that you can not get your abs in a week or two of starting training, let us be realistic here – there is no quick fix when it comes to getting abs.

You must also learn to listen to your body, going to training frequently is highly advisable but when the body says it is tired you must listen to it and give it a break to recoup so that your muscles can get ready to push those hidden abs out . Fatigue and burnout are usually taken for granted and if you do not go back to training after you have taken a break all the hard work will be meaningless.

Since you have made a decision to get perfect abs, stick to it. Overcoming laziness and procrastination is quite easy when you know how, once you are at the gym and you feel that you do not want to be there, start by taking a light jog or a brisk walk then get on working out for your abs, you will feel the difference and the need to procrastinate will disappear automatically.

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Interval Training on the Treadmill

Are you on a mission to lose weight? If this is so and you are serious about it your workouts probably involve some sort of treadmill exercises. The treadmill can be a great machine to aid in your weight loss goals. Treadmill training is popular because of the fact that it is reliably easy to buy and install a treadmill at your home. Let's say you get this brand new treadmill and are ready to begin your workout routines. You do a conventional treadmill workout for a couple weeks and are becoming bored with it. It now may be the time to start doing some interval training on treadmill type exercises.

Just by alternating the settings on your treadmill can give your muscles the variance and workout they need. In order for workouts to reach maximum effectiveness you must expose your muscles to different intensity levels within the same workout. Interval training on the treadmill accomplishes this goal. Try starting at your slow to moderate pace in your warm up and then increase the speed of the treadmill as you advance in the stages of the workout. By doing this you are performing a very basic interval type workout.

The key to any interval training on a treadmill is to vary not only the actual speed of the treadmill, but the incline and decline functions as well. Essentially your goal is to incorporate periodic periods of both high intensity and low intensity within the same workout routine. With that said, there is no real standard interval treadmill training. Your workouts should be geared towards whatever you feel comfortable doing. We all work out with different goals in mind and those play the largest role in determining how your specific interval training should be mapped out.

You will see that as you progress you will actually see yourself looking forward to your next treadmill routine with great anticipation. Why is this? This is because interval training on a treadmill is always changing and it is a natural human condition to be drawn to anything that is diverse and constantly changing rather than being drawn to something that is very static and outright boring. After you see the results these workouts have as far as calories burned you will find yourself looking to get back on that treadmill as well.

Since any workout regimen is going to include a heavy dose of cardio type exercises you might as well make those parts of your workout as successful as possible. One of the great ways you can accomplish this is by interval training on treadmill type exercises. This type of training can be done at any time that you normally do your cardio workout, if you workout for 20 minutes, you could begin at a low intensity for 3 to 5 minutes then increase to at higher intensity for 3 to 5 minutes following this cycle for the entire workout. The time shown can be easily modified depending on your fitness level by decreasing or increasing the time for either low or high intensity.

What is good about this type of interval training, it can be used by the beginner or athlete who wants to increase their cardiovascular endurance or burn calories. As with all cardio exercises stay within your capabilities and do not exhaust yourself, stay within your target heart rate range to get the best benefit from interval training on the treadmill.

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