Can Outdoor Activities Help You to Lose Fat?

Certain beliefs that people have regarding fitness are that if they are involved in any outdoor sport for 30-45 minutes, it can be beneficial in keeping them fit. Moreover, some people consider the 30-45 minutes of playing any game like football, basketball or squash is effective in maintaining fitness. In this article, the relevance of the above two beliefs will be discussed. We will also determine if it is just a belief or really a fact!

Assessing the effect of Cardiovascular Fitness and sports

The sports mentioned above are for a certain period. It implies that these activities can not persist throughout the day. Cardiovascular endurance is one of the essential constituents that contribute to fitness. It is in turn, very effective element that can keep the pace of your health continuous. In order to attain this endurance, one is required to be regular with aerobics. These are in fact not timely and have to be included continuously in the schedule.

Cardiovascular endurance can be retained by activities that allow your body movement in the best way which may include running, swimming, walking, etc. Outdoor games like basketball, football or squash can not be continued all through and this is the reason why it is not possible to achieve cardiovascular endurance through them.

It would be like living in a big misconception to think that you will be able to lose weight as well as fat solely through these games. If you are playing these games like basketball, football, etc on a regular basis then you must have good cardiovascular endurance to perform best. In order to deliver the best output in the game, you must have endurance which can be achieved through aerobics. To cut it short, these outdoor games are not going to help you in losing fat and staying fit. However, by including aerobics in your schedule, you can certainly increase your stamina and endurance to perform better in these games in addition to losing fat and getting fit.

So, it is now very clear that you must play game out and interest and not expect to lose fat or be fit through them. I have a piece of advice for you that if you really want to be fit then you will be required to do aerobics and include weight training to it. You will surely get the best output with it.

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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 condition 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 condition 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 end 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 endeavor you will stand to elevate your personal level of fitness in a much more substantial 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. Do not 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 progress so this would not 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, since 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 get a good workout in then blistering through a few highly exercising cardio strength training drills are the essential 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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Best Workout To Burn Fat With High Intensity Intervals

Get Your Heart Pumping With This Fat Burning Workout

If you want to see fast results, the best fat burning program you can do is high intensity interval training. This involves half the time of regular cardio fitness but twice the effort! It is short bursts of high intensity cardio fitness with intervals of strengthening workouts The best thing about interval training is that that it is a full body workout which will give you maximum fat burning effect.

This simple workout will convert your body from fat to skinny in no time! Be warned this is not for the fault hearted – it is hard work.

Each workout goes for 2 mins with intervals of 1 min.

Repeat set 3 times

Put some music on and amp yourself up. Remember if you are not going to put in 100% you may as well not bother with the workout. Put on a jumper and some loose pants if you have trouble working up a sweat – the more you sweat the better the workout!

What you need: Skipping Rope, a Step (to do step ups)

WARM UP – get the blood pumping with a light 3-5 min jog or skipping.

STRETCH – stretch the legs, arms, abs and back

1. Fast skipping for 2 mins no break

– Straight into sit ups for 30 seconds. Have 30sec break here Repeat set x3

Have 1 min break to catch your breath

2. Step ups for 2 mins – no break

– Straight into sit ups for 30 seconds. Have 30 secs break here

Repeat x 3

Have 1 min break

3. Air Punchs (or boxing bag if you have) 2mins no break – Straight into sit-ups for 30 seconds Have 30 secs break here

Repeat set x 3

Take 2 min break – remember to breathe and drink water

4. This is where it gets hard –

Start at doing 10x push ups 10x jumping jacks 10x squats

Then do 9x push ups 9x jumping jacks 9x squats

8x push ups 8x jumping jacks 8x squats

… and so on

Continue this sequence counting down until you get down to zero.

Once complete, do some more stretches and you should be pretty tired!

This is an example of an intension cardio interval training will look like.

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Is HIT the Best Cardio for Beginners Looking to Lose Weight and Burn Fat?

First off, Let me state that I think High Intensity Interval Training or HIT is actually a very good tool for losing weight and to burn fat, as a change-up to steady, lower intensity cardio workouts. HIT kicks your metabolism up a notch, keeps it there and can burn your body into a fat burning furnace.

That said, the concern for me is whether or not it is the best way, or even a smart option for beginners to use.

Let's get on the same sheet of music first and define a beginner. A beginner for me is someone who has less than three months training (or even 6 months for some). A beginner is not just an person who's out of shape, by no means been in shape, or tend not to even know what shape is. A beginner is someone who's structurally weak, or underdeveloped, inside and out.

For example, the leg muscle consists of some 26 muscle groups from foot to groin. You'll discover some 17 muscle groups inside the hip joint area that also includes the glutes. For the beginner they're all weak or undeveloped.

Here's the challenge – when a beginner starts a walk-jog-run program, it is the larger muscle groups that engage and strengthen initially. None of the winner, supporting muscle really come into play until the bigger muscles weaken or tire. That's as it bought to be – to my untrained, and not fitness certified eye.

HIT short circuits all that.

But again, before we go any further, let's speak briefly about HIT for those new to this.

HIT is as just as it sounds. It is high intensity physical exercise carried out at intervals. You go “all out” and exert “max effort” for a brief time span. Let's say that brief time span is 30 seconds, just to pick a number out of the air. You then either rest or do actually low intensity workout for 30 seconds or 60 seconds. That's 1 set. You repeat for 8 or 10 occasions.

Straightforward, is it not.

In theory, you could use this method on any given physical exercise, be it upper body, lower body, running, cycling, boxing, etc. In practice, I think it works best with sprints.

Let me explain.

As I see it; you have got to go from 0 to 100mph in 1 second. That eliminates all weight lifting exercises, stepper exercises, rowing machines, and so on. Lifting by definition is impossible put out max effort on the very first 1st rep and each single rep for 30 seconds. The initial segment of the lifting will always be easier than the last segment.

Rowing machines and steppers just do not to respond quickly enough or adequately enough. Stationary bikes are the exception. You can go 0 to 100mph in 1 second but sprints are superior, as I will discuss shortly.

Hitting a heavy bag is doable but your arm muscles, frontal delts, pecs to a degree, and your abs are not the main movers like your legs and hips are.

And cycling on the road is just not practical to my mind. After cycling like a madman for 30 to 45 seconds, your legs will be absolutely shot, lungs heaving, and gasing for each and every single ounce of oxygen in the atmosphere – how do you remain on your bike, let alone repeat the cycle? And where do you come across a stretch of road with length sufficient to do a full 10 sets without being run over by a truck?

Sprints given that you can find a location to sprint all out for 30 or 45 seconds. You do it at park, at your nearby school track, an empty street or a parking lot. Sprints given that that you can go from 0 to max in 1 seconds and keep going. Beyond your legs, gluts, and hips; you also pump your arms like crazy, unlike say on a stationary bike. You indirectly work your core muscles, your shoulders, your arms, and even your cheek muscles (on your face).

At the end of the sprint, your lungs will be on fire and you'd rather collapse than continue walking or trotting the rest portion of the set. You bought to have depleted everything you have. Sounds great, right – it better, since you need to repeat this cycle 8 or 10 times. Still sounding great? Somebody wrote that the next day, your legs will be tired. Your legs will likely be much more than just tired.

HIT's value is that you will continue to burn calories effectively, in fact, well after the session is over. Contrast that to the more traditional aerobic workouts where your calorie burning generally stops after your slow, steady cardio session ends.

So, then HIT bought to be the method to go to, correct. You burn calories continuously and it sounds like the whole session only takes 10 to 15 minutes to completely.

Not so fast, hold on …

For an individual who has been training or was an athlete at one point, HIT may be an outstanding alternative. But for a beginner, I contend a beginner's body is just not prepared to cope with the tension and “pain” of performing HIT. In reality, a beginner is substantially more likely to injure itself inside the 1st training session than anything else.

Go back to the quantity of muscles inside the legs and hips. Now add all of the core and upper physique muscles that get enrolled into this all out sprint, and you have a great deal of potentially weak muscles pushed to maximum exertion with no notice. You have a situation ripe for folded and strained muscles.

Once that occurs, all progress goes to not just no progress, but reverse progress.

Even on a stationary bike, you call forth all of the secondary leg muscles that usually are not worked too much to maximum exertion. It holds the precise same potential for injury.

Losing weight and burning fat should not have involve courting injury just to burn some more calories. And as Lyle McDonald observed, HIT positive aspects appear to drop after three weeks or so, whereas slow, steady cardio just keeps moving on; not unlike the turtle that just plows forward.

I have performed interval training since my 110yd dash days on the high school track team and on the football team. I did my time with heavy bag in the Army. I can attest to how effective interval training has been in getting me into shape. I can also attest to the dropped muscles and injuries.

The competition we have now is with ourselves. And while any training session is potential dangerous and open to injury; we need to minimize it as much as we can, especially when there are other options available.

For beginner, HIT is not the best cardio option for burning fat.

Without you really feel you able to, then by all means, give it a go.

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Indoor Cycling: Here’s Why You’re Not Getting The Results You Want

Indoor Cycling And The Weight Loss Myth

Riding a bike indoors is one of the most convenient ways to get some exercise and potentially lose a few unwanted pounds. After all, there's no special equipment and just about everyone can pedle a bike.

So why do so many indoor cyclists fail to reach their fitness goals?

Part of the answer lies in the nature of riding a stationary bike. Much like a treadmill, you're not moving anywhere, and boredom can easily take hold. Boredom leads to a lack of motivation, which is followed by lack of effort.

There's an old adage in fitness that says “in order to be your best, you have to give your best”. And let's face it, indoor cycling is not the most exciting activity.

So what to do about it? How can you break through the boredom barrier?

Diversify Your Cycling Workouts

The largest benefit of indoor cycling is the low impact nature of the workout. But low impact should not mean low effort. If you want to jump start your motivation, we recommend participating in indoor cycling classes.

These classes will put you in an environment that's vivid, fun, and challenging. While it's not a competitive session, you'll unduly be motivated by a room full of people who have the same goals as you do.

You'll find sessions available at your local gym or fitness center. Try out one class per week, which will help diversify your workout regimen.

If you can not get to a gym, there are several excellent indoor cycling dvd's for you to buy to work out at home. Typically, these are one hour virtual rides with a professional instructor coaching you along the way. The scenery and musical soundtrack are sure to keep your motivation high.

It's In The Effort

With any fitness activity, you'll get what you put into it. This is especially true for indoor cycling, where you have total control over your workout's effort level. With an indoor cycling class, you have the added benefit of an instructor coaching you towards higher effort and exertion. Those who participate in these sessions marvel at how much more effective they are as opposed to peddling a bike on their own.

Even if you can not get to a class, challenge yourself to get better. If you're not happy with your results, only you can change them. Part of that equation is pushing through a few barriers, and persevering when the workout gets challenging.

The key is to make your workout time count. Do not waste time by simply going through the motors. Use whatever motivational techniques you can, like participating in a class or investing in an indoor cycling dvd. Your body will thank you!


Get the most benefit from indoor cycling by diversifying your workouts. Most people fail to achieve the results they want because they do the same thing over and over and neglect to challenge themselves. Try classes to boost your motivation level and always remember, you have control over your workout. Challenging your body will produce the results you crave!

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How Interval Training Works – High Intensity Cardio Is Better For Fat Loss

Lets talk about how interval training works and how this cardio workout routine is better of fat loss. Well, I guess it is more like it is better to set up for fat loss. I will explain what I mean in a minute.

This topic can get really heavy and scientific, but I'll try to keep the jargon limited and not turn into a mad scientist on you!

First we should talk about what high intensity interval training is:
We are talking about a type of circuit training routine that consist of very high intensity work interspersed with moderate level exercise in regular training intervals. For example, a set of as many jumping jacks you can perform for about sixty seconds and then a light jog for twenty seconds repeated over and over for 15-20 minutes would be a type of interval training. There are many exercises that work great; think 7th grade gym class. Jogging & sprinting, squat jump thrushes (burpees) and lungs, vertical jumps and push-ups, the list goes on and on limited only by your own mind.

Why should you do it?
It is a very fast way to get your heart rate up and burn some calories in a short mount of time for one reason. When you only have a couple minutes to do your workout, this type of exercise plan will set up the body to burn calories as you go about your day. For instance, if you do about 15 minutes of interval training before you get ready to go to work then you will be promoting your body to burn more calories all morning long.

Your muscles oxygen to do the work and get you moving around. High intensity interval training workouts use up all available oxygen and your body tries to get enough oxygen to fuel the muscles. Heart rate, increases to an accelerated rate to get oxygenated blood to your body parts. This is an anaerobic process called oxygen debt.

Oxygen is burned off when doing intervals at high intensity, breathing becomes more rapid in order to replenish the system. Doing work while in this anaerobic state helps to burn a greater amount of calories. This then results in helping to lose weight.

What about lactic acid?
This is where it is difficult to not become a mad scientist. Perhaps a simplified description of lactic acid is that it asserts your body burn calories. That is probably over simplified but I do not want you to be a deer in headlights … or get bored!

The interesting thing is that the same process that causes oxygen debt can also generate lactic acid. Thus, when you workout in a way which causes great effort then the lactic acid will accumulate in the body of the muscle until your systems flush it. More fat calories are burned when the build up lactic acid is flushed out.

Weight loss from burning more calories.
Interval training causes a condition that burns more calories longer. As I said, more calories are needed to get rid of the built up lactic acid, but another reason is because the process produces the human growth hormone (HGH). When HGH is abundnet in the body, it is more apt to grow muscle and also burn more calories.

In my workout routine, I do a few minutes of high intensity interval training prior to doing any weight lifting or cardio. HITT has been shown to improve cardio fitness and improve distance or pace statistics.

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Driving On Empty Is Best For Your Cardio Workout

Driving on empty is a no-no when driving a car. You do not want to be on the road with an empty fuel tank. When doing your cardio workout, however, this is exactly what you must do to ensure optimum benefits. Doing your cardio exercises on an empty stomach gives you the best weight loss results. This is because cardio exercises make up the most efficient calorie burning workouts and when the body has no available stores of carbohydrates to burn, it begins to burn stored fat. That's when you get into that zone that you want to be in.

The best time to do your cardio workout is, therefore, in the morning before breakfast. The long hours between your last meal the night before and the time you wake up ensures that your body is indeed on empty at this point. There is no other time of day when you are most likely to have gone without food for as long as this nightly fast. It will, therefore, not take long after your warm up exercises before your cardio workout pushes your body to delve into those stubborn fat deposits.

Another benefit of doing your cardio workout in the morning is that you will continue to benefit from its fat burning effects for the rest of your day. The workout itself, if done right, raises your body's metabolism and keeps it on that higher level even after the session. Having gone through an invigorating workout first thing in the morning also provides a physical and psychological boost that keeps you more active and energetic the rest of the day. This further increases your body's fat burning efficiency.

Of course, if working out upon waking up in the morning is not an option for you, you can still improve the efficiency of your cardio workout at any hour of the day by ensuring that you have not ate for at least two to three hours before the session. It would also be best to cut down on carbohydrates. This may not be comparable to the overnight fast but it is still better than working out on a full stomach. You just have to keep in mind that you may have to do a lengthy session because in the first few minutes of the workout your body will just be burning the available carbohydrates you have ateen earlier in the day. A longer session will ensure that your body gets to your stored fat at some point.

Keep in mind that in putting your body through a cardio workout, it is best to drive on empty. This will burn more fat and get you faster to the target weight you want.

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Getting Fit Through Cardio!

The traditional health club way of jumping onto a treadmill in order to “get in your cardio” is falling more and more by the wayside. If you want to learn about what true cardio is all about then tune in to read this article. If you are serious about results then you have got to change your way of thinking and your way of training.

Getting Fit Through Your Cardio!

If you are looking at truly transforming your body and elevating your personal level of functional performance you have got learn how to manipulate your strength workouts to be hard hitting cardio sessions at the same time. You see the real cardiovascular benefits of training come through the resistance and progressive effort of functional training. Now I'm not saying that you can not go out for a run or cycle as usual, but I am saying that when you are in the middle of a training session, that session should also be structured to have a condition aspect at the same time.

In order for you to do this you have got to be very innovative and open minded about your training. Kettlebells, sandbags, sleds, and resisted sprints are all concrete examples of what cardio strength training is all about. Too many times I have seen people go to gyms and become more enamored with the equipment when all along its training that gets the results. It has been my experience that about 95% of most of the population do not have a clue about how to go about training their bodies to get the results they want most and how to do so by avoiding injury.

Part of the training is literal “training your body” to be capable of a movement first and then the progress of intensity can be varied depending on the individual's level of performance. You have to have good strength to have good cardio and you've got to have good cardio conditioning to have good strength. The two are not independent variables and are very much tied together. If you are wanting to get fit through your cardio then you have got to be willing to engage in the types of cardio strength training drills that will make it happen.

Having been a strength and conditioning specialist and professional here in Atlanta, Georgia now for over 10 years I have had to battle “old hang ups” about cardio on a frequent basis. My athletes have to have elite levels of conditioning in order to perform so why should not you apply the same principles as I have them use? Feel free to check out 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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Use Cardio To Control And Maintain Body Fat

Cardiovascular training is one of the best ways to lose weight and reduce your body fat percentage. When these activities are combined with the proper diet, cholesterol will lower and cardiac response will also improve. Their rewards of training with aerobic activity are limitless. However, there are some things you should keep in mind and let's take a look at some of those.

The most important thing about cardiovascular training is to maintain a proper target heart rate. Your target rate is defined as a range between two numbers that must be maintained. These numbers are expressed as beats per minute. Here are the steps to determining your range:

1. Calculate your resting heart rate. This is best done first thing in the morning while you're still in bed.
2. To obtain your maximum heart rate, you will need to subtract your age in years from the number 220.
3. Subtract your resting heart rate from your maximum heart rate.
4. Multiply the number from step 3 by 0.60 and add your rate rate.
5. Multiply the number from step 3 by 0.70 and add your rate rate.
6. Your target is between the numbers obtained from steps 4 and 5.

If you're advanced and very fit, you could probably exercise at 85% of your maximum rate. However, maintaining your target range is critical as it puts your body in the fat burning mode. If you start to exercise out of this range, you start to break down proteins and amino acids which are the building blocks of muscle. Your goal should be to perform cardiovascular training to decrease your body fat percentage and not to lose muscle.

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Preparation One Month Before a Race

Running a long distance race takes months of hard training and preparation. Here are five tips to get ready for a race with only a month to go:

1. Buy New Shoes

Do not run your race in brand new shoes, or the old trainers you've been practicing in for months! One month is an ideal amount of time to find a new pair, and practice, to break them in. It will allow the time for the new shoes to feel comfortable, but remain new for the race.

2. Check Your Distance

You should be able to run at least 3/4 of your race distance. It's not necessary to practice the full distance, but doing a practice run is a confidence boost. You will feel less nervous if you know you can complete the full distance.

3. Merge Your Training Runs

Running interviews, for time, endurance, and speed are all necessary, separate, training techniques. However, now it's time to combine them. Start training with a run a week where you, “run your best.” Have a session running fast and long, with little recovery time, if you require walking breaks.

4. Plan for Race Day

Start planning for the morning of the race. Think about what you will eat for breakfast, and what snacks or gels to bring for the run. Decide what to wear and run a few times in the outfit to make sure it's comfortable, and nothing else you about it. Plan for rides or parking, and be sure to consider all of the practical matters.

5. Ask Friends and Family to Come Out

You'll need a cheer squad. Ask friends and family well in advance to come out and cheer you on. Plan for a celebratory big breakfast, for when you triumphantly cross the finish line!

Being prepared for race day will ease nerves, and save time. This will leave more free time for training, and will have you relaxed at the starting line, and pumped for the race.

Good Luck Runners!

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Cardio Weight Loss Workouts

What's involved in a good cardiovascular weight loss workout? Many people might say that jumping on a treadmill for a good long walk or run is the answer. Or maybe you prefer to swim. Cardio workouts might be good for the heart but are they really the best way to lose weight? If you only do aerobic exercise then the answer is probably not.

It would be good if it was as simple as just exercising long enough to burn 3,500 calories and that would automatically equate to a pound of fat lost. But, unfortunately, your body is too complex a machine for it to be that easy. What you really need to do is exercise in such a way that you actually speed up your metabolism, not just burn calories. This will train your body to use its fat stores as an energy source. And that's something that generally just is not achievable by doing aerobic exercise only.

To increase your metabolism, what's important is that you increase your calorie burning rate, not the amount. That's why you will not achieve much weight loss with walking; you're not increasing the rate. If you can train your body to increase the rate, you'll burn more energy right through the day. That's when you'll see weight loss results.

So what's the best way to increase metabolism?

Cardio training using a heart rate monitor is the most effective way. If you buy just one item of fitness equipment, make it a heart rate monitor. This will allow you to work out at your optimum level by ensuring that, in each session, you are working in the proper heart rate zone. And to find the right heart rate zone you need to know your anaerobic threshold (also known as lactate threshold).

Anaerobic threshold is the point at which lactic acid starts to build up in the bloodstream. Before you reach this point, your aerobic metabolism is able to remove the lactic acid from your body. When it's no longer able to keep up, your anaerobic metabolism takes over, providing you with energy for a short period of time by burning stored sugars. Sometimes though, lactic acid build up will cause cramping and you'll be forced to stop. By using a heart rate monitor you can discover the highest rate at which you are able to work without going over the anaerobic threshold.

Interval training is the most effective cardio workout for weight loss. With interval training you work at high intensity for a short period (usually only a couple of minutes) followed by a short period of low intensity work, such as walking. During the high intensity phase, you will push your body over its anaerobic threshold. This type of training is only a part of your overall fitness plan though and should only be done once a week. Your heart rate monitor will ensure that you are working in the right heart rate zone so that you get the most out of your interval training.

In addition to your interval training, you should also do low and medium intensity training. Low intensity training is where you work at a slow and steady pace for a long period. Your heart rate should be either too slow nor too fast. A slow run, swim or cycle for around an hour is ideal for this type of training. The aim is to train your body to burn fat efficiently.

Medium intensity training involves working just below your anaerobic threshold without pushing yourself over it. You should work at the highest rate you can sustain for about 15 to 30 minutes. This type of workout trains your aerobic metabolism to work at its maximum, resulting in more energy being burnt and a faster metabolism.

You do not have to do all this on your own though. Working with a Live Lean Today personal trainer can help you achieve your desired results by providing you with a personalized heart rate profile and an exercise program specifically designed for you and the weight loss goals you want to achieve.

Copyright (c) 2011 Rod Hoss

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Indoor Cycling Classes: Five Reasons Why You Should Add Them To Your Fitness Program

If you've ever taken an indoor cycling class, you know how effective they can be for your overall health and well being. But if you've never taken one of these classes, or have simply been away from them for a while, here are five reasons why you should jump back in the bike saddle …

# 1: Take Advantage of A Group Environment

Let's face it. One of the reasons why people dislike indoor cycling is because it gets boring. Not so in a class environment! There's something to be said for the energy level of a few dozen people pursuing the same goal all at once. You'll find your effort level and results will be much greater as opposed to working out on your own.

# 2: Low Impact

You will not take the pounding on your knees and joints like you would on a treadmill. We are strong advocates of rotating your workouts, and it's a good idea to add indoor cycling along with other types of cardio workouts and strength training. But if you're over 35 or so, your body will appreciate the great low impact workout.

# 3: Listen To The Music

One of the most enjoyable aspects of these sixty minute sessions is the musical soundtrack. Not only will the hour fly by, but you'll learn some new songs! Expect to hear everything from Top 40 to smooth jazz to classic rock to country. It's a great way to broaden your musical horizons.

# 4: Direct Instruction Equals Motivation

Your class will be led by certified instructors who know how to motivate while providing options for those not in top condition. Simply by following along, you're legally guaranteed to get a great workout because the session is based on a combination of speed and resistance. This is a big plus if you find yourself lacking enthusiasm and motivation for your workout time.

# 5: Work On Your Form And Technique

Cycling indoors is a great way to keep up your fitness level for biking outdoors and improve your form and technique. You can really focus on hill climbing, for example, by adding to the resistance level on your bike. You can also improve your technique in a controlled environment without having to worry about wind or other weather elements.


Indoor cycling classes are a great way to get fit! Your body will appreciate the energetic low impact workout, and you'll appreciate the group dynamics and live soundtrack. Further, you'll get expert instruction that can help you improve your form and technique for outdoor riding. Add these classes to your fitness routine and you'll notice the results!

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Cardio – Lose Weight Through 3 Cardio Exercises

Many body trainers are stating more and more often that it is good to do cardio. There are good reasons for that because it can help you lose weight, have stronger heart and lungs, reduce stress and have many other benefits. You need to know the most common used exercises for a good cardio. They are running, swimming and biking. I am going to talk about each and every one of these activities in this article.

The most common cardio exercise is running. For a more efficient result you need to include in your workout uphill running. You will see how hard is to run at a small incline and how fast you will get tired. By doing this type of running you will feel the burning in you muscle leg, your heart rate will increase and you will start to sweat profusely. All this will lead to an increased number of calories that are burned. Cardio means pushing the limits so it is better if you do a 20 min hard routine instead of a 60 min jogging. The next exercise is even better.

One of the best cardio exercises for everyone is swimming. By swimming you will burn more calories than in any other exercise because your body body is working. Swimming is preferred by older people because in the water your body has the tendency to lower its tension. A good thing about swimming is that you can choose from different styles. Each one of the swimming styles has his number of calories that are burned if you perform it. If you do not know to swim you can take lessons or do the next cardio exercise.

For most people biking has two purposes. You can move from a place to another and you also do a great cardio exercise. But remember if you just take a nice riding in the park that is not cardio. You need to push your body. A great cardio is to ride your bike uphill. A great thing is that you can do this type of cardio all the year in a gym or at your home because I do not think you are going to ride your bike in the winter when it is snowing. For a good cardio you need to take into consideration each of these exercises.

Running is the best for a nice cardio especial if you do it in the morning. Many people swim just when is hot to cool down but like any other exercise, for a greater result, you need to do it all the time. It is a good thing that you have read this article but for purpose if you do not include this exercises in your workout?

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Aerobic – 3 Best Aerobic Exercises

If you want to lose weight or just maintain your silhouette, aerobic exercises are the best choice for this. You need to know the 3 main exercises to get the best results. They are jogging, swimming and cycling. In this article I will explain how you can benefit from them.

Aerobic just means “with oxygen”. Blood vessels, heart, muscle and lungs are part of your aerobic system. So you can say that all exercises are aerobic but the best and most common of them is jogging. If you want to see the best result from this exercise you need to do it every day at list 60 – 90 min. Jogging helps you to get rid of the undesired body fat because you use a lot of oxygen. From this exercise your body learns to use the oxygen more efficiently. Nowadays all exercises can be done also indoor so you can say that it is a year-round activity. If you want to put your whole body to work the next exercise is the best.

Swimming it's a great aerobic exercise but its need to be performed at least 30 -60 min. For beginners this might be hard but with time you will manage to do it. For those that have problem with joints, swimming or water walking it's a great choice because the water eases stress in the joints. Swimming can rapidly increase your heart rate so those that have heart problem need to be carefully. But if you do not know how to swim there is another aerobic exercise that I think you are familiar with.

Cycling is one great aerobic exercise. If you want to perform this exercise you can go to gym and use the stationary bike or you can go outdoors and use your regular bike. Remember a simple ride through the park will not be very effective so you need to put more effort in this. A good way is to ride uphill or ride faster. This exercise is better for those that are overweight because you do not have the mechanical stress on your knees, hips and back. Cycling is also good for those who have orthopedic problems and can not walk or run for an extended period of time. Just look at each these exercises and decide what is the best for you.

Jogging every day helps fight fat. Swimming, most used in summer, it's good for people with joint problems. Cycling it's another great aerobic exercise for people that have more than 50 pounds overweight. Put these exercise into your daily routine an you will see that you health will improve and also you body will be leaner.

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Cardio Tweaks To Combat Fat Loss Plateaus

Fat loss plateaus are a common occurrence among fitness enthusiasts. When you are in tune with your body, you can recognize a plateau in as early as a few days after its sunset. Fat loss plateaus are frustrating because if you have made specific goals, your daily achievements affect your motivation. Learning to combat fat loss plateaus early on helps you get over it and get back to the game as soon as possible. Stay positive and focus on the solutions to the problem. Determine where you want to go so you what road to take in order to get there.

To lose fat, cardio exercises should be done for a minimum of thirty minutes per session. Not everybody can lose fat on just twenty minutes of cardio. If you are a beginner, thirty minutes would have been enough. However, if you are on fat loss plateau, breaking it would require increasing the time you put into it. For most, that would be between 40 to 45 minutes of cardio duration. Going over an hour of cardio is already too much. If your body is not responding to increases cardio durations, you can add frequency. Usual frequency is three days per week. Breaking a fat loss plateau requires that you increase it gradually, adding one additional day per week. Seven cardio days per week can be done for 12 weeks, just enough to break your fat loss plateau.

Another way to tweak your cardio is to increase exercise intensity. This requires increasing heart rate to 85% of the maximum. For most people, that is between 150 to 170 beats per minute. Going over this makes you short of breath, forcing you to cut on your duration. If you are already doing high intensity cardio, you have to try another tactic. Changing the type of aerobic exercise that you're doing can be beneficial. If your cardio exercise works, however, do not be too quick in changing it. Variety is good but getting positive results out of it is even better.

Interval trainings work by alternating high intensity bursts with short resting periods. High intensity means going over 85% of your normal heart rate. This burns a lot of calories. A rest period follows, allowing you to catch your breath. Then the cycle begins anew. The interval length usually ranges between 30 seconds to two minutes. An extreme strategy to break a fat loss plateau is to do two cardio sessions per day. This is not for the long term but it is effective in boosting your metabolism and burning extra calories. However, it can also put an intense amount of stress to the body. Use this strategy only when all other cardio tweaks fail and only for a short period of time.

Breaking a fat loss plateau can be impossible if you insist on staying in your comfort zone. In the first place, a plateau happens because the body has settled down on a routine. A fat loss plateau is like your body has gone sleeping on the job. Tweaking your cardio plan is one way to wake it up.

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