4 Hula Hoop Exercises For Beginners!

4 Hula Hoop Exercise Tips For Beginners!

If you're interested in attacking stubborn belly fat and strengthening your abs then you want to try some hula hoop exercises. I have provided a beginner guide to get you started!

Tip # 1 – Always warm up

Warming up helps reduce the risk of injury and aches and pains that can come with exercise. Here's a few ways you can warm up with the hula hoop.

– Stand inside the hula hoop and swing your hips side to side. Keep going for about a minute then swing your hips forward and back for another minute. Once you've done that try drawing big circles around the hula hoop with your hips, making sure to go both directions. Repeat the full sequence.

– Stand inside the hula hoop and hold the hoop with both hands either side of your body. The hula hoop should be on a flat plane. Slowly raise the hula hoop up above your head then down to your hips, start turning in circles as you do this, moving your legs will start to raise your heart rate.

– A simple way to warm up is to dance inside the hoop put on your favorite music and move your body to the beat, once you feel warm then you can start your workout!

Tip # 2 – Once you can waist hoop speed it up

A really effective way to blast belly fat is to do super fast power hooping. To power hoop you need to begin at your normal rhythm. Once you are confident with that try to gently increase the speed, once you achieve that, increase the speed again, keep doing that until the hoop is a blur around you .. that's how fast it should be going! Be aware of your abs, all the power should be coming from your core not from your hips.

Tip # 3 – Your feet are NOT glued to the floor!

So you can hula hoop standing still and you can power hoop. Now what you want to do is start moving and using the space around you. The first thing I suggest is learning how to turn in a circle while hooping, this is not hard to do just remember to keep movement going with your core while you're turning away, do not be afraid to lift your feet off the ground , they may feel glued to the floor but they're not, who cares if the hoop falls (bending down to pick it up is a great workout for the legs) and TURN IN THE SAME DIRECTION YOUR HOOP IS SPINNING. Once you have mastered that try walking forward and then backwards, adding more steps the more confident you become. Then you can try stepping side to side. Keep practicing, you might not be able to do it all first time but with a little practice you'll be walking around while hooping in no time!

Tip # 4 – All You Need Is 10 Minutes A Day!

Yes, just 10 minutes a day is enough to notice a difference! Especially if you follow the tips I have given you. If you can do 10 minutes 3 times a day then you will be on your way to the amazing beach body we all dream of! You could do 10 minutes when you get up in the morning, 10 minutes before dinner and 10 minutes before bed, or do 30 minutes all at once. Either way by doing so you will be greatly improving your cadiovascular insurance, your muscle mass and shrinking your waistline.

Stay positive while learning how to hula hoop, it may be frustrating at first if you're struggling to keep the hoop spinning but you might find that your hula hoop is the wrong size for your body or the movement is not quite right. Either way with some simple tweaks you CAN have success.

Make sure you sign up for my FREE 4 WEEK VIDEO COURSE on HOW TO HULA HOOP TO DROP A DRESS SIZE! http://www.awesomehulahoopworkout.com

If you like this article please comment below.

But Until next time ..

Happy Hooping!

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Correct Meal Planning – One of the Secrets to Weight Loss

In case you are trying to shed weight, it can be a struggle to plan meals that are healthy, low in calories and at least bearable for you to eat. Savoring food is important too, as one of the reasons people forgo their diets is because they feel extremely hungry or deprived. Meal planning demands you to be aware of what you get at the store or order when you eat at restaurants. Let's quickly look at some of the effective ways to plan your meals when you're dieting.

One thing you must not do if you would like to lose weight is skip meals. For a few, this sounds odd because it would seem that you're eating less when you miss a meal. However, your metabolism reacts best to eating regularly. Your body does not only forget about it when you miss a meal -it will point out to you you are suffering from a calorie deficiency. When you finally do eat again, this could cause you to binge. Missing breakfast, or even lunch is pretty typical and these are the worst meals to skip. You find yourself eating bigger servings late in the day, when you become significantly less active. You are better off eating a larger number of meals through the day, while monitoring your helpings.

One factor that you can not overlook when it comes to meals is the beverages you take in. It's well known that you should drink plenty of water. The majority of people, however, also love to drink other beverages and you need to be aware of what you're drinking. One of the most awful beverages to take in is soda, and there's really nothing good about it. It's alright to drink pure juice once in awhile, but it's far too full of calories and sugars to be suitable as your primary thirst quencher. Coffee and tea could stimulate your metabolism, and they also contain numerous healthy antioxidants though too much may cause symptoms like nervousness or insomnia. Individuals who exercise frequently find that caffeine, whether from energy drinks, coffee or tea, helps them feel and perform a lot better.

You will find natural and healthy ways to make sure you're not so hungry at meals that you eat too much. Even though snacks can help sustain you between meals, it's vital that you opt for healthy ones. Veggies, trail mix and nuts are some healthy snacks you might like to carry around with you. Soups and salads are wonderful to eat at the beginning of a meal. Having a serving of veggies with meals is also a good idea. All these items will reduce your hunger, while providing you with nutrition. They do not contain a lot of calories, though you need to be very careful with salad bars and certain soups. By doing this, when you get to the main course you will not want to eat as much. Drinking plenty of water in between meals is also an easy way to naturally control your appetite.

There are numerous things you can do to strategically plan your meals. This can help you be conscious of what you're eating during the day. Some people do not plan meals at all, and please eat what's readily available when they feel like it. It is hard to stay on course with your goals and objectives if you decide on your foods aimlessly. It's best to eat regularly, and know what you're taking into your body all of the time.

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See How Easily You Can Learn To Develop Your Cardio

Endurance is patience concentrated.
Thomas Carlyle

How do you improve cardio?

In Training for Endurance: A Guide for Triathletes, Runners, & Cyclists , Dr. Philip Maffetone boils his 20 years of experience helping athletes develop their endurance as a sport scientist and trainer down to a simple recipe.

You have Fast Twitch Fibers and Slow Twitch Muscle fibers. The Slow Twitch fibers get their energy from the aerobic energy system (which burns fat) and the Fast Twitch get their energy from the anerobic system (which burns glucose).

You want to train both systems, because almost every activity will cycle back and forth between them.

In any intense activity, such as fighting or sprinting, you will use the Fast Twitch in your first burst and then you will need the aerobic capacity to have sustained energy beyond a minute.

We all know what Bruce Lee was talking about. The first time I really went all out on Thai Kickboxing drills, I was completely shot in a few minutes, my heart racing, my arms and legs like lead.

This is not how I want to be in a fight that lasts more than a few seconds.

If you train aerobically, you will increase your body's ability to burn fat, to get oxygen into the muscles, and you will generally improve your body's biochemistry. Training anerobically, while necessary, is also somewhat destructive, releasing free radicals and other damaging chemicals into your bloodstream. You want to keep it to a minimum and generally train in the aerobic range.

Again we see the wisdom of the Chinese martial arts. To be fast, train slow. To be strong, train weak.

To develop your aerobic system, you must train in a specific heart range based on the number 180. Subtract your age from the number 180. I'll be 50 next month, so my number is 130 – this is my maximum heart rate. I want to train in a range between 120 and 130.

According to Dr. Maffetone, I can add 5 to my max because I have been training over two years with no health issues. If you have had any health issues, you should subtract 10.

You'll need a heart monitor. I got one for $ 50 – it consist of a watch and a strap / monitor which wraps around the chest.

The training at first will seem ridiculously slow.

Dr. Maffetone said this was the most difficult part of the program for most athletes – it just seemed too slow. But you will quickly improve and soon be able to train at a decent intensity while staying within your zone.

You should keep records. Find your resting heart rate as a baseline. To get this number, take your pulse for 15 seconds and multiply times 4. Do this four times times throughout the day, then average by adding the numbers up and dividing by 4.

Every three weeks, check your progress with a measurable activity. I am walking / running up and down the stairs. My check is how quickly I can run up and walk down this set of stairs while staying in my range.

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Getting Fit Can Be Easy By Following These Tips

“Fitness” is not some unattainable goal on a pedestal. It's not something you get around to doing someday. Luckily, you do not need to get chaotic to get more fit in your life. Just go out and get to it and remember what you have read here.

Be sure to cool down following a workout. Lactic acids build up in your muscles. Try a good massage after a workout. Massages can work wonders to help tired muscles recover from grueling workouts. Of course, there's also no better reward than a nice massage.

Do not let your age get in the way of your decision to pursue a gym membership. Fitness centers are not just for the young. Many gyms older members. A membership representative can tell you about classes that are offered for older people. As you get in shape, you will feel more confident about exercising along with young adults.

When trying on shoes for working out, go shopping in the evening. Through the day your feet may become swollen from standing and working; trying on shoes in the evening ensures that you do not buy shoes that are too small.

For those looking to increase their strength, an excellent tip is to lift lower weights at a much more rapid speed. This causes your muscles to use more force than lifting heavier weights. Determine your maximum weight limit and use weights half that number.

If boosting quickness and stamina is important to you, follow the path of Kenyan athletes. In Kenya, they start slow for the first third of their run. Your pace should become quicker towards the middle of your run. During that middle third, start running at normal pace. Then, as you approach the last leg of your run, you should reach your fastest pace. Doing this regularly will help you build stamina and increase your endurance the next time you run.

A great fitness tip is to start doing dips. If you want an incredible work out for your shoulders, triceps and chest muscles, then dips are for you. There are a lot of ways to do them correctly. Try doing some dips by placing two objects together. To increase the effectiveness of your routine, add weights when doing your dips.

Invite friends to join on your fitness plan. Working out with a partner may help you become more interested and motivated. Having a workout partner helps fuel our competitiveness. Because of this, you will probably push harder through your workouts. As a result, you'll achieve your goals even faster.

Plan your workouts on a regular, frequent schedule. At least twice a week you should workout, but try to fit in at least 3 or 4 days. Your routines do not need to take a long time. Fifteen minutes most days will be enough. You should workout no more than an hour, at the most. The key is to workout properly on a routine basis, rather than to work out excessively.

The advice you have read here can help you get started on your fitness journey. You may have already formed a workable fitness routine, but adding some of these ideas might improve your results or change up your regimen a little. Getting fit is a journey in which you will find new other paths to take.

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Forms of Cardio Exercise

As the school health education lessons define it, you have to be physically fit and psycho-socially sound in order to be a healthy person. If you really pose the question “Am I healthy?” to your heart, what would be the answer? Alas, most people today are caught up in the busy and competitive lifestyle and are on their way to corruption of health. The good news is that some regular exercise, combined with a healthier diet and meditation or Yoga that relaxes the mind, you can easily swim upstream and become the owner of perfect health and happiness.

Among physical health issues, heart ailments occupy a prominent place. Often these are the result of a multitude of reasons, including smoking, hypertension and genetics in some rare occasions. However the largest and most infamous culprit is cholesterol, which blocks the blood vessels nourishing the heart muscles leading to heart failure, strokes and malfunctioning of various other body organs. While fast food is the main suspect in the crime, lack of exercises also plays a great role in intensifying the situation. In fact, even a small exercise for half an hour each day will burn down much of this dangerous cholesterol, giving the heart the liberty to serve you gracefully over your whole lifetime.

Today there are numerous forms of cardio exercises. Basically, during any activity that strains our body, the heart has to work harder to pump more blood to the parts of the body that need more oxygen. Now you may be able to guess why extra oxygen is needed; to produce more energy by burning more 'food', of which cholesterol is one form. Therefore, the ultimate result is the elimination of excess cholesterol from your body which inevitably saves you from a whole world of trouble, as was explained previously.

Running and cycling are two of the most famous, classic exercising techniques in modern society. Although both of them need quite a lot of space, the benefits are intense. Unless you are already suffering from some heart ailment, training the heart by such exercises is said to be much beneficial for its proper functioning. Apart from burning excess fat and adding a slim and stylish look to your body, they also help in the development of your body muscles and bones. What's more, researchers have shown that such exercises can effectively slow down or even reverse aging. Frankly, who does not like to remain young as long as possible?

Running is known to keep your mind happy and free of troubles, probably because of improved breathing and blood circulation. Further studies have revealed an increase of the number of newborn neurons in the brain, which shows improvement of memory, learning capabilities and intelligence as a whole.

Cycling also shares most of these benefits, while improving stability and endurance. Even though there are numerous types of indoor exercises, ranging from martial arts to Zumba and other dance workouts, activities like running and cycling still dominate the field as the most affordable and convenient forms of exercise.

So, it is time to make your choice regarding the best means of exercise that will keep you happy, vigilant, young and handsome through your whole life.

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Cut Up Your Cardio for Increased Fat Burning

Straight Single Sessions of Cardio Might Not Be the Best Way After All

Awesome, we now have proof that shorter bouts of cardio are best for fat burning, as per the Journal of Clinical and Physiological Functioning Imaging!

How often do you do or do you see others doing endless cardio sessions on the bike, stepper or treadmill, day after day, week after week, maybe even month after month, if they stick around long enough, with little to no change in the way they look? Come on now, we see it all the time, in gym after gym all around the world. Something is obviously not working right?

Well good news, there may in fact be a solution to those cardio blues so many, maybe even you, have been facing for years. It might be time to split that cardio session up! And no, before you get all crazy about your lack of time, I'm not suggesting a morning and night type of split. This is something far more suitable for almost anyone!

Previous research out of the University of Tokyo had shown that splitting your cardio session in two, with as little as a 20 minute break in between, actually burned more fat than a single session with no break. The scientists performing that study had subjects either cycle for 60 minutes straight, or cycle for 30 minutes, rest for 20 minutes and then complete their workout with another 30 minute cycle session. The group with the split session actually burned more fat up completion of their training.

Now, even better yet, this new study by the JCPFI, shows that even shorter bouts of cardiovascular exercise, as little as 10 minutes in fact, has a greater impact on fat oxidation, not only during exercise, but more importantly, post-exercise as well. In addition to the fat burning benefit, the study shown lower lactate levels during the shorter exercise bouts, meaning less fatigue! Who could ask for better news?

This is pretty exciting news, especially for someone like myself that dreads the long, boring cardio session!

So, how do you implement this for the best results? How about something simple like a 10-15 minute moderate cardio session to start your workout, followed by some ab, arm or calf work (small muscle groups only), before finishing your workout off with a 10-15 minute high intensity interval cardio session ? Or how about starting your morning off with 10 minutes of jumping rope and another 10 minutes of cardio in the afternoon or following your resistance training session if you are working out?

As you can see, there really are countless options for implementation! The key is simply putting it to work within your lifestyle and schedule. No matter what that looks like, it's very likely you can find the time it takes to ramp up your fat burning with these new finds!

Another real beauty to this research, you can use these short bouts with almost any form of cardiovascular exercise! If you are just beginning your training regiment however, I would strongly suggest you start out with shorter, less intents forms of cardio!

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Cardio Training – A Crucial Aspect of Fitness

The American College of Sports Medicine (ACSM) recommends 30 minutes of moderate intensity aerobic training 5 times a week, or high-intensity cardio 3 times a week for optimal health. Cardio training benefits us by reducing the risk of heart disease and some types of cancer and strengthening the heart and lungs. It also reduces stress, gives us more energy and helps us sleep better. Lastly, it can help us with our weight loss goals. It's obvious that it is something with which everyone should be engaged.

The forms of cardio exercise available to us are as numerous as the benefits we derive from performing the exercise. The primary equipment necessary is generally a good pair of walking or running shoes and some comfortable workout clothing. Once you have these the next step is to choose which form of exercise you would most enjoy.

Walking is the most convenient and generally widely recommended exercise. It involves no costs, except those sustained for shoes and clothing (you were going to spend the money on that anyway), it can be done anywhere, at anytime of the day. About 15 minutes of walking burns 100 calories, so it's definitely a viable means to aid in weight loss efforts. The key here, as with all forms of cardio, is to get your heart rate up. You should be walking at a pace that causes you to expend effort, to sweat a little, but you do not need to walk so fast that you feel you will keel over.

If you are more ambitious, you can try running for your workout. It's vitally important to have a good pair of shoes when running. You should not wear a pair of shoes designed for basketball players or baseball players because this can cause havoc on the feet and knees over a period of time. Even the wrong pair of running shoes can these problems. With this in mind, when you go to buy a pair of shoes, ask the salesperson for assistance and walk around the store with the shoes on. Make sure your toes are not squeezed and that there is adequate arch support. After you have taken care of these factors, you can begin with your workouts. If you are just starting out and find that running continuously is too strenuous, alternate walking and running. If you are working out 3 times a week, the first week try running for a minute and walking for a minute. As time goes on you can increase the time you are running, until you are running for 30 minutes at a time.

Swimming is a fantastic workout. It's a total body workout and it's low impact. This is the recommended exercise for people who suffer from arthritis. Arthritis is a condition that affects the joints of the body, causing sufferers great pain. High impact aerobics can aggravate that pain. Swimming burns an average of 400 calories per hours (more or less depending on weight and stroke used), so in addition to cardiovascular condition, it's also a great tool to use in any weight loss program.

Elliptical trainers are also very popular. They give a combination of upper and lower body workout. It is said that the trainer is a combination of running and riding a bike. There are different types of workouts that can be done as well. Cardio, Manual, Interval Training. This variety helps so you will not get bored with the same old routine. This low impact exercise can easily be done 5 times a week, with great results.

Like to dance? Have no fear. Zumba is another aerobic workout, where you can dance your way to fitness. You can join a gym and enroll in the classes, or buy a home DVD. DVDs are great in that they have progressive workouts, you can do it in the comfort of your home and you just pay one time for the DVD.

Every workout should begin and end with a good stretch. At the beginning of a workout it's important to prepare the for the work that is about to be done. It's equally important to end the exercise in the same way. Stretching helps keep muscles, tendons and ligaments pliable so injury can be avoided.

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Is Cardio Good for Weight Loss?

Which consistent theme do you hear from most health gurus on how to lose weight? The answer – “Do lots of cardio.” You will hear from just about every diet coach that you should consume fewer calories and do more cardiovascular exercise. It is the age-old 'Get-on-a-treadmill-and-run' mantra. Of course, this advice stems from the belief that your body is an energy balance and that you must burn more calories than you consume in order to lose weight. So what is the result of cardio training?

Exclusive cardio exercises come at a price. Now, when I say cardio, I am referring to cardiovascular endurance training. Key word: endurance . Cardio is long, drawn-out sessions of physical endurance that raise your heart rate for durations of at least 20 minutes (usually 45+ minutes). Examples of cardio exercises include jogging on a treadmill for 30 minutes, a long bicycle ride, swimming for an extended period of time, running more than a 5K, or an hour-long aerobics class. Please note that I am not including sprints into this category. Remember, the duration must be at least 20 minutes to be considered cardio.

So what is wrong with cardio training? Cardiovascular exercises burn muscle while preserving fat! You read that correctly. After an extended exercise interval, your body will burn muscle for fuel, and will later store more energy in fat tissue. From a physiological perspective, this makes perfect sense! Why should your body sport a lot of muscle when you are just moving from one location to another? Basic locomotion does not require much muscle. Your muscles are actually a hindrance: they weigh you down requiring more effort, and they burn calories just to function. Having more muscle boosts your metabolism, which means you burn more calories with the same amount of activity. Now, this may sound great to you (especially if you are trying to lose weight), but it is terrible news to your energy-hoarding body. To adapt to long cardiovascular sessions, your body wants to be as light as possible, while maintaining an energy repository. And what is the best way to store energy? Fat tissue- of course. There are more calories per gram with fat than with carbohydrates or proteins. So, to maximize energy storage and minimize weight, your body stores more fat and burns muscle. This reason explains why marathon runners are not muscular.

Of course, many people fixate on the weight loss aspect. Yes, it is true that cardio can help you lose weight. After all, I just stated that your body wants to minimize the weight to take the strain off your leg muscles. If your goal is simply weight loss, cardio training can help you get there. But simple weight loss is a terrible goal. You will end up like these marathon runners who are underweight but are clinically obese based on body fat (> 30%). High body fat is unhealthy, no matter what your weight is. The takeaway is to focus on more short-term, intensive bursts of exercise and NOT fattening, long-duration cardio training.

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How to Improve Cardio Part 2 – Anaerobic Endurance or HIIT

Let's talk anaerobic endurance. Most people know anaerobic endurance training by it's much shorter name, HIIT (High Intensity Interval Training). Anaerobic simply translates to “without oxygen”. This means your body is performing at a level that is too intense for your aerobic system to keep up with, so it quickly shifts to it's anaerobic system to keep producing the energy that your working muscles demand. Any activity that requires less than 2-minutes to complete before resting is considered an anaerobic activity.

So if you are not using oxygen for energy, what are you using? Glycogen! For those of you who would prefer to discuss this in simple terms, glycogen is basically carbohydrates or sugar. The goal of training your anaerobic system to is move fast, powerfully, and as intense as you can for the time duration you are aiming for. For example, if you were doing 30-second sprints, you would try to maintain the fastest pace possible for the entire 30-second period rather than running fast for 10-seconds and jogging the last 20-seconds. Now that you know the basics, this is where HIIT comes in to play.

After you have built your aerobic endurance over the course of several weeks, it's time to supplement your program with one day per week of HIIT to keep your progress moving smoothly. While aerobic endurance training speeds your recovery time, decrees blood pressure and resting heart rate, improves circulation and will prepare you to complete more effective HIIT, it does not improve your overall speed and power as well as HIIT does.

If you want to BE FASTER, you have to GO FASTER! I have had several athletes who could run a 5k in around 23-minutes, but no matter how hard they tried they just could not get their time lower even with proper aerobic conditioning. I asked them how often to included interval work in their program, and not surprisingly, they said none! “We are not sprinters …” they would protest. So what! Even sprinters do one long run per week to keep their aerobic fitness levels in tact, so why would not an endurance athlete want to improve their anaerobic fitness levels? Variety is key, so I made them begin HIIT sessions once per week for two weeks, then twice per week for the following two weeks.

Much to their surprise, after 4-weeks of adding one, then two HIIT sessions into their cardio programs, their 5K time had been shaved down! Improvement ranged between 1-3 minutes shaved off their times after only 4-weeks. If you are a runner, you know that is a very significant time decrease. In a race, increasing by 30-seconds would make most runners ecstatic, but 1-3 minutes? These athletes were totally sold.

Alright so let's get to the nitty-gritty that everyone wants to know, what is the program I gave them? Well … here it is!

Weeks One and Two: Complete Once per Week

Weeks Three and Four: Complete Twice per Week

  • 5-minute warm-up at 75% maximum heart rate (bike, running, elliptical, does not matter – always 75% MHR!)
  • 20-minute HIIT workout: Run / bike / elliptical as hard and fast as you can for 30 seconds
  • After 30 seconds, slow your pace down significantly (walk, pedal slower, elliptical slower)
  • Keep an eye on your heart rate monitor. Look for when your heart rate falls BELOW 70% MHR
  • GUN IT for another 30 seconds!
  • Repeat this as many times as possible for the 20-minute duration
  • 5-minute cool-down at 60% MHR
  • Stretch !!

You may be wondering why I do not prescribe a specific time frame for rest. When you want to track how efficient your heart is becoming, you look towards your recovery rate. A beginner may take several minutes to return back below 70% MHR after a 30-second sprint, whereas an advanced trainee may only take 30-60 seconds to return below 70% MHR. Therefore, sometimes the beginner may only complete 6 sprints in the 20-minute time frame, where as the advanced trainee may complete 12 sprints in the 20-minute time frame.

Track your progress by counting how many 30-second sprints you completed in the 20-minute time frame! If you got 6 this week, and 7 two weeks later, your anaerobic conditioning is improving! But do not forget, training your aerobic endurance will help speed up how fast your heart slows down as well, so do not get carried away with your HIIT and totally neglect your aerobic training!

In Good Health,

Steve Hunter

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Cardio For Beginners – What You Must Know!

Let's face it, there's a good chance you hate doing cardio. There was a time when I did too, until I had my light bulb moment which I am going to share with you now. After making this simple change to my cardio programs, not only did I start to enjoy doing my cardio, but I also improved by leaps and bounds (hah) in both speed and endurance. So what is this magic method that I discovered?

I started wearing a heart rate monitor. If you're scratching your head wondering what it is, wait no longer! A heart rate monitor is a small strap that you put around your chest which has mini sensors that press against your ribs. These sensors pick up on your heart beats and report them via signal to a wrist watch which tells you how many beats per minute your heart is putting out.

You need to know your maximum heart rate (MHR) first. This is simply the number 220 minus your age. Then, the aerobic heart rate zone is between 70% and 80% of your MHR. I personally stick with 75% and try to keep it within a few beats + or – from that number. By finding 75% of your MHR, you have found the HR you need to maintain for the full 45-minute cardio workout. For me, this equation is 220 – 25 = 195. Then 195 * .75 = 146 beats per minute. This is the number of beats of minute I want to stay at for 45-minutes of aerobic endurance training.

Here is where the good news really starts to kick in. Training in this zone, whether you are a complete beginner to cardio or a complete cardio rockstar, is the most efficient way of improving your aerobic endurance. When I first started, I was walking at a moderate pace and my heart rate was hitting 146BPM pretty easily without the pesky burning legs and lungs. Does that mean someone my age who is full-on-running at 146BPM is getting a better aerobic endurance workout than me? NOPE! We are getting the exact same workout, as we are both operating at 75% of our maximum heart rates, and they are having just as easy of a time running as I am while walking! The only difference is they are burning more calories since they are moving at a faster speed. However, the quality of our workout in terms of improving our aerobic endurance is exactly the same.

Over time, I found myself needing to jog intermittently to keep my heart rate around 146BPM, as walking was no longer cutting it. I would jog until it hit around 150BPM, then walk until it fell to around 140BPM. Again, after a couple weeks, I found myself in a full jog for the entire 45-minutes while my heart rate hovered at 146BPM. Before I knew it I was running faster and faster, keeping my heart rate at 146BPM. My heart was becoming more efficient, and that intense burning sensation in my legs and chest was nowhere to be found. I started to not hate cardio anymore. Woo!

If you have been struggling with improving your endurance, I highly recommend you get a heart rate monitor. Try to spend no less than $ 60, but no more than $ 80 on a heart rate monitor. Less than $ 60 and it is going to break or give you inaccurate numbers, and if it's more than $ 80 it is going to have lots of features that you quite frankly do not need there is no need to pay that much. Doing your cardio without a heart rate monitor is like lifting weights in a pitch black room. How do you know if you are doing too little or too much weight if you can not see it? That same applies with cardio! You HAVE to see your beats per minute to get the most out of your cardio workout.

Try your next 30-45 minute endurance session at 75% of your maximum heart rate and let me know how it goes – I doubt you'll be disappointed with the income!

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Tabata Training – 4 Minute Workout

Are you one of those people who claim that you do not have time in your busy schedule to exercise? Have you used that lame excuse, I mean excuse, before? Boy (or girl) do I have a treat for you today! It's called Tabata training and it is HIIT training (high intensity interval training) that can be done in only 4 minutes. Sounds too good to be true, right? Wait just a second. So you're telling me I could get fit by working out just 4 minutes per day 3 days per week? Well technically yes! But first, sometimes you should see what this circuit workout routine entails.

What is Tabata Training

Tabata training is a form of HIIT training that was developed by Japanese Professor Izumi Tabata. This training regimen uses 20 seconds of super intense work followed by 10 seconds of rest, repeated continuously for 8 cycles. Now, in regards to a cardiovascular workout, 10 seconds of rest does not mean you stop completely. It simply means you go slowly for 10 seconds following the 20 seconds of going as fast as you can go. Make sense? Not including warm up and cool down, Tabata training takes only 4 minutes to complete (you can do the math yourself). One great thing about this amazing workout is that it can be used for both cardiovascular exercise and strength resistance training!

How to Use Tabata Training for Cardiovascular Exercise

Although this training method can be used in both cardiovascular exercise and strength resistance training, I will use cardiovascular exercise for illustration purposes, and an exercise bike for the cardio machine. To do Tabata training on an exercise bike, simply alternate between 20 seconds of super fast cycling followed by 10 seconds of slow cycling. Easy right? Let me further explain. Say the max speed you can go on the exercise bike is 7 mph. To complete a training session, you would there before try your absolute hardest to cycle at a speed of 7 mph for 20 seconds nonstop followed by 10 seconds at a slow pace. The only catch is you have to do that cycle 8 times total! Wow!

How to Use Tabata Training for Strength Training

This type of HIIT training can also be used in strength resistance training. Say for example you want to do the workout using pushups as the exercise. To do this, complete as many pushups as you can in 20 seconds then rest for 10 seconds. Complete the alternating cycle 8 times total and you are finished! However, if you really want to spice up the workout add a different exercise for each 20/10 second interval. For example, perform as many pushups as you can in 20 seconds followed by 10 seconds of rest. Then, instead of doing pushups again, perform as many bodyweight squats as you can for 20 seconds followed by 10 seconds of rest. Then perform as many pullups as you can for 20 seconds followed by 10 seconds of rest. Got it? Good! If you manage to complete 8 total intervals of alternating between 20 seconds of maximum intensity exercise and 10 seconds of rest, pat yourself on the back. You have completed a Tabata training workout!

How to Monitor Progress during Tabata Training

Fortunately, it is very easy to monitor your progress to when doing Tabata training. For cardiovascular exercise, monitor your progress by calculating either total distance covered or max speed. For example, if you are using an exercise bike for your Tabata training session, record the total distance traveled (typically calculated in miles or kilometers). Another way to monitor progress is by recording max speed. For example, say your max speed on an exercise bike during a Tabata training session is 7 mph. Record this speed and on the next workout see if you exceed that speed during one of the 20 second intervals. Get it?

For strength training, the easiest way to monitor your progress during Tabata training is to record the total amount of repetitions completed during the 20 second intervals. Now, this may be difficult since you only have 10 seconds of rest to record the repetitions so you better write fast! After the interval training workout is completed, add up all completed repetitions and record the total. As you become physically fit, you will be able to complete more and more total repetitions each workout.

Final Note

As you can see, this interval training workout is freakin awesome. Here is a recap of what was discussed:

1. Tabata training consists of 20 seconds of maximum intensity work followed by 10 seconds of rest.

2. Tabata training can be used for both cardiovascular exercise and strength training.

3. In regards to cardiovascular exercise, 10 seconds of rest does not mean to completely stop; it simply means to continue at a slow pace for 10 seconds.

4. In regards to strength training exercises, such as pushups and squats, 10 seconds of rest means just that. For 10 seconds you stop the exercise completely.

5. To monitor progress during cardiovascular exercise, record either distance covered or max speed.

6. To monitor progress during strength training exercises, record the total amount of repetitions completed over the course of the Tabata training workout.

7. Perform Tabata training 1 to 3 times per week (after consulting your doctor).

As always, consult your doctor before beginning any type of exercise regimen. You should not do HIIT training if you have any serious prior injuries or a debilitating medical condition.

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The Right Way Is The Best Way

Everyone gets excited about working out every now and then, and once the excitement hits you all you want to do is start right away. Some get results they are after others complain about why their workouts have not been much effective. The only reason these people are not getting results is the lack of proper information. Beginner or no beginner, there are some things you should always keep in mind before you start, especially before aerobic exercises.

There are many people out there who think they are doing aerobic exercises but these exercises have not been performed correctly because they do not give results. For results that speak for themselves and help you maintain fit, healthy bodies here are some very basic tips on how to do aerobic exercises.

Making the right choice

Aerobic exercises are very different from normal exercises. An aerobic workout session should have continuous intestinal movements that raise the heart rate for a certain amount of time. So when you are doing group exercises in class sessions at your fitness center or your local gym, it does not always necessarily mean that you are doing an aerobic exercise. Many of these classes do not actually qualify as an aerobic class. Dance-based, stepping, and martial arts classes can still very much be considered as an aerobic class but exercises like yoga, Pilates, stretch and tone do not qualify as an aerobic exercise. Please ensure you have collected all the correct information from your fitness instructor before joining any of the exercise programs. It is always better to do an online search or seek guidance from your personal trainer or doctor and then choosing the program that best suits your needs.

Warm up up before you get started

Warming up is very important before you start a routine. It is essential but most people do not actually bother practicing it. Although the beginning of many aerobic exercises is of low intensity by nature, you will still need to do some warm up before you start your workout. Warming up helps your body to slowly open up, making your muscles contract and prepares your body for the upcoming exercise. One of the best ways to do a warm up is to start doing the same exercise that you are about to do for the workout at an easy and slower pace for a couple of minutes. Say for instance, if you are going for a run, then you can start with a slow jog first. Stretching and relaxing will also aid your purpose for warming up. Once you've warmed up you are good to go for the rest of your fitness routine.

So, if you want to really want do an aerobic workout, make sure you choose a class that includes at least 20 minutes of continuous movements that can actually raise the heart rate and breathing such as hip hop classes, step aerobics and kickboxing. These will lead your body into having a better, healthier cardio- respiratory system.

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Cardiovascular Training With Aerobics

Let's be honest here, the moment someone mentions the word “aerobics” we get a little scared because the first thing that comes to our mind is the thought of strenuous and breath ceasing exercises.

Dance based aerobics are one of the best and fun ways to stay fit and healthy. For the past thirty years, dance-aerobics have made going to the gym a fun experience. Back in the 80's these forms of cardiovascular training were extremely popular, movies and television shows have been made around this fun exercise program. More and more fitness clubs in the country are providing their clients with the option of dance based fitness training that will not only help them burn off calories, but also strengthen their heart muscles and keep them healthy.

When you conduct your search for dance aerobics in your area, you will notice that some of these classes have fascinating and unique names.

Not everyone enjoys conventional exercises; a lot of people find it really boring and will invent excuses to avoid taking part in any exercise that will get them to lift heavy stuff or do push-ups. Dance movement based aerobics offers you the opportunity to have loads of fun and stay fit using dance routines that are not only interesting in a “Fame” kinda way but are also quite easy to learn.

Nowadays, a large number of fitness centers and health clubs in the country usually offer a wide variety of aerobic classes with interesting dance routines. The classes have a different names, descriptions, and use different types of formats. Currently, the common formats for aerobic classes incorporating dance in the United States include Latin, hip hop, martial arts-based aerobic routine, jazz, and Hi-lo. You will soon be attracted to taking a dance based aerobic classes when you see people of various ages perform awesome dance moves. You will also be surprised at just how easy it is to learn the steps. Get great cardiovascular training, while looking great on the dance floor.

When you have decided to sign up with a local fitness center or health club, ensure that you are quite familiar with the variety of dance based classes offered and take time to study the class description. By doing this, you will be able to choose the class that will best suit cardiovascular training needs perfectly.

The aerobics section follows the warm-up. This particular section is chiefly aimed at improving your body composition and your cardio-respiratory endurance and makes use of large body movements that are continuously performed to increase your heart rate. The classes typically end with stretching and relaxation exercises – these exercises are performed to help lower the heart rate and avoid muscle soreness, develop flexibility and also re-establish homeostasis.

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CV Vs Aerobics And Almonds Vs Cashews

Here are my bad numbers: My blood pressure is 109/70 and that is at the doctor's office. So I am nervous, waiting for my cancer blood tests results. I've seen it as low as 99 over 50s. My pulse runs as low as the 50s sometimes. How does one cite those as bad numbers? Those are athletic type numbers. That is the problem.

My LDL and total cholesterol are high. This is probably due in large part to heredity. AND MY LACK OF CV. Exercise that is. I have wondered why I can not get my cholesterol numbers where I want them. I have given up. So I asked my oncologist what I could do. My BP and pulse are so good. What could I possibly do better? I hike I bike I play tennis I do tai chi. I think nothing of climbing a thousand vertical feet.These are all great aerobically. My last oncologist would have nothing to do with discussing Lipid Panels. But this new friend told me to do 30 minutes of CV most days and eat almonds.

Is not aerobics as good as CV? For some things yes. For some things aerobics is better.

But for flushing the arteries of LDL, moderate cardiovascular exercise is the only way to go. How did I not know? I never realized that I could be in good shape with a dangerous arterial flow issue.

Luckily my LDL is the large buoyant kind. Or the good bad kind. Yes now there is not just good and bad cholesterol but also GOOD AND BAD bad cholesterol. Got it? Here, it's easy. Divide your triglycerides by your HDL (or if you prefer HDL into triglycerides). If that number is 2 or less you are good. Less than 2 usually means large buoyant LDL (good) instead of small density LDL (bad). My very bad numbers are 240 total and 170 LDL. My HDL is a little lower than I would like, as over 60 is optimal. My triglycerides are very low (probably thanks to aerobics). Any my triglyceride to HDL ratio is very good. I'm large and buoyant at 140 lbs.

Here's the thing: I think that my blood pressure and heartbeat are so low that I do not pump the cholesterol out of my arteries. “Why should we move even if we are buoyant?” they say. Well I do not like their attitude. I do not want an over abundance of any LDL and so now they will get moving with 30 minutes of cardiovascular exercise exercise most days, I hope. For me, at 60 years of age, that means a consistent pulse of 88 to 112. To get this formula subtract your age from 220. This leaves 160 for me. 55% to 70% of 160 is my moderate CV exercise number FOR A HALF HOUR STRAIGHT. I've worked much harder than this temporarily on a vertical climb or on a mountain bike, but not for 30 minutes straight. It should be “can not carry on a conversation, I'm gasping too hard through my mouth” for 30 minutes.

I will try to blow the LDL away. Hope it works.

Oh yeah, almonds. Did you know that what you eat does not have as much to do with cholesterol as you think? I do not even eat an average of 1/4 the “healthy” amount of cholesterol per day on my “anti-cancer” diet. Yet my cholesterol is high.My stupid liver is making the stupid stuff just like all of our stupid livers. Give the liver a brain will ya? It's so important that it could use one. So my liver is no doubt over producing. Oh yeah, almonds (a helpful unsalted daily). They block LDL production. Not cashews buddy.

I want to proclaim “heredity schmeredity”. I do not want to believe I can not beat genetics, at least partly.

I hate almonds. I love cashews. I hate moderate cardiovascular exercise. I love aerobics. Oh well, do what you are told. At least I can still have porter and garden fresh tomatoes (when my IBS is not acting up).

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How To Get Fit In A Fun Way With The Zumba Program

We try different exercise programs in order to lose weight. It could be by going to the gym or having exercise equipment's at home. These would most definitely enable us to lose weight and become fit. Exercise sessions could be made more interesting and fun filled, by going in for the dance form of workouts called Zumba.

Zumba was developed by Alberto “Beto” Perez in Colombia. It uses a mix of salsa, merengue, cumbia, samba, African beats and hip-hop music to give a tempo to the various steps used in the program. In the normal exercise routines, where music is used as a medium, you would move according to the music and at a certain pace. But with the Zumba dance form, the music keeps changing along with its rhythm. This makes the whole experience dynamic as your whole body is in motion. All the muscles in your body will get a workout as you will be using them during the performance of the various dance steps. This will accelerate burning calories and increase aerobic activity.

The program has different levels and you can choose the one which you find comfortable. The Zumba steps are such that, you will be gradually introduced to the dance form. There is no pressure at any level. You are after all dancing and enjoying yourself. The initial stage will be to just move your arms to a slow beat of music. The next level will be to move your legs and arms at the same time. As you progress, you will reach the stage when you move your whole body to a faster beat and get the benefits of a total workout. As the exercise form is dancing, there is no undue stress on any part of the body. This means that, there are no aches and pains which are generally associated while starting on a fitness program.

You will need the proper kit before embarking on the Zumba fitness program. This combines proper clothing and the right kind of foot wear. A t-shirt or top and loose pants will provide the ideal combination to enable ease of movement while performing the various routines. The foot wear should also be comfortable and provide the required support for your feet.

Losing weight and becoming fit is something we all aspire for. If this can be achieved in a fun-filled way, then we will certainly stand a chance to attain our goal.

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