2 Explosive Super Intense Cardio Drills For You!

Real cardio workouts are intense cardio workouts, period. Now there is nothing wrong with walking or jogging, but if you are wanting to speed up the progress of your overall condition and physical appearance then you have to dial up the intensity. This is why I have included 2 explosive and hard hitting cardio drills in this article for you to slam the door on the old treadmill cardio workouts. Read and apply!

Intense Cardio Drills!

1. Squat Jumps: One way to speed up your metabolism and total body conditioning is to engage in squat jumps. This body weight drill is highly effective in conditioning your body to execute intestinal intervals of short burst work while keeping strict management on your recovery time. Additional loading can be done, but is not necessary.

To execute this intension cardio drill simply stand with your feet at about shoulder width distance apart in length. From here initiate a counter-movement with your arms by swinging them back with your hips as you descend into the base of the squat. This squat movement should be quick and powerful. As soon as you reach the base of the squat you will then want to explosively extend at your hips, knees, and ankles with enough force to elevate your body off of the ground. As you force your body up bring your arms forward to assist your body in extending in the process. Make sure to land heel to toe and to flex at the hips, knees, and ankles in order to set yourself up for the next immediate jump! Perform all jumps in continuous success.

2. Cycled Split Squat Jumps: This is another plyometric drill that will give you a tremendous cardio workout routine. For this drill you will want to start from a lunge position. Now the key to this explosive cardio exercise is to maintain body control and balance while performing a very dynamic movement.

From the lunge position you are going to explosively extend and jump off of your front leg and switch your legs in mid air to reverse their position. As you land you are going to land in the same position as you started which is from the lunge. Now the key here is to keep your jumps moving in a constant pace or cycle. You should cycle the lunge jumps back and forth maintaining your balance and position to the ground with smooth effort. This is a cardio fitness exercise that will change your workouts forever.

If you have not already started to implement the following 2 cardio drills into your workouts then you are missing the boat! Take the time to learn more by accessing my articles. Remember that most anyone can train hard, but only the best train smart!

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Dancing on Your Treadmills

Treadmill dancing will add the dimensions to the workout in that it has the cardio benefits, it will increase balance and also improve your stamina. When you are dancing on your treadmill, you have to make sure to keep your treadmill pace lower that when you are walking normally. Use upbeat music in order to increase the energy levels and keep the body on the rhythm.

You can start the dancing treadmill by walking slowly on your treadmill for two or three minutes as the warm up. You can hold your arm rests with your two hands, keep the top of the body facing forward, but keep angle the hips and your legs to the right. Step your right foot to the right side, and then you can cross the left to the front of it. You should repeat this step for several times then you need to turn crossing your right foot in the front and behind.

Return to the standard forward walking. You can step with your right foot, kick your left food frontage and hop with your right foot. Get your left foot back and place your weight of your body onto your left foot. Then kick your right foot and hop on your left foot. Place your right foot down and kick again your left foot and then hop on the right. Continue this way for several times.

You can add other exercise elements with arm motions. It is necessary for you to use it with ahead stepping sequences just like step kicks and only if completely relaxed with footwork. You should keep your treadmill pace slowly.

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Benefits of Cardio

There are many advantages of cardio. The most well known is that they help in weight loss. This happens in two ways. When the body is exposed to prolonged cardiovascular exercise sessions, it burns fat for longer, shedding all excess fat and calories over time. The second way is by raising the metabolism rate. A high rate of metabolism helps burn off more calories. For people seeking to build muscle or have higher muscle density, cardio is one of the greatest ways to achieve this. Stronger and more toned muscles give a lean and better physical shape. This has a big effect on how we feel and relate to others. In essence, our psychological and social health improvements with improved physical health.

Cardio benefits blood flow to the muscles and the lungs, strengthening them and increasing the capacity of lung diffusion. When one exercises, the heart rate increases. As a result, more oxygen is taken in, making the heart stronger and more effective. The capillary density increases, enabling more blood to flow to the muscles. It also infuses the body with more energy, enabling you to carry out your daily activities with ease. Regular cardio training also increases the level of good cholesterol, correctly referred to as high density lipoprotein (HDL).

Regular cardiovascular exercises reduce the risk of developing weight related diseases. These include high blood pressure and obesity. Regular cardio also makes the cells sensitive to insulin. This is beneficial to patients suffering from diabetes because they require less insulin to regulate their blood sugar levels. It also reduces chances of developing heart diseases and certain types of cancer. Patients already diagnosed with heart disease are advised to adhere to cardio as a form of treatment. Arthritis patients benefit a lot from cardiovascular exercises. Aerobics in particular enhance joint movements, thereby strengthening the joint muscles. Arthritis patients should begin with low-level cardiovascular exercises and increase the intensity, as their joints get stronger.

Cardiovascular exercises provide relief from anxiety, depression and stress. Sedentary lifestyles are known to cause or aggravate these conditions if they are pre-existing. When you engage in cardio exercises, the increased blood flow helps in elimination of toxins, which toxins contribute to feelings of depression. You will be able to sleep better. Doing cardio during the day translates to better, uninterrupted sleep at night. When done regularly, lack of sleep and reliance on sleeping pills becomes a thing of the past.

Cardio is the best way to maintain a healthy body. To reap maximum benefits, you need to exercise regularly. Adopting cardio as a lifestyle is the only way to enjoy all the above benefits.

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Fitness Through Cardio

Here is something which is going to alter the way you think about cardio. There are 5 easy workouts which enable you to reduce tummy fat which we can have a glimpse of old-fashioned ways.

As per the old school of cardio one needs longer time to burn fat. Neverheless there are people who have spent an hour or even more than that per workout and still not lost fat. In fact, it is unknown why it does not work, but some late research found that women doing one hour low power cardio did not lose tummy fat even after 10 weeks. Here proved that slow cardio is not the best way to burn fat. Actually, researchers say high-intensity cardio enables you to burn fat but you need to really work hard and hence it is still not the best though it burns fat.

An improved way is to employ interval training. This is the third way to reduce fat. In a study compared to the above two methods interval training workouts enabled people to lose considering amount of tummy fat. In interval training you do the usual warm up and then swap between hard and easy exercises and then cool down. This procedure takes only twenty minutes.

An example of interval cardio is, do a 5 minute warm up and then exercise rigorously for one minute then slow down the next minute and then cool down. Repeat this cycle for almost 5-6 times

Fourth method is the Tabata cardio. Once the interval workout started gaining recognition trainers started researching for other shortcuts. The Japanese did something called the “Tabata Protocol”, and felt it gives better results than the interval method. In this you do a warm-up, then 20 seconds of rigorous workout followed by 10 seconds of recuperation. Do again for 8 times.

Fifth method is called the bodyweight circuit cardio. Similar to intervals and Tabata workouts, this is not actually “cardio”, yet, these are improved workouts to burn fat. In this you start with a fast and simple exercise, like Jumping Jacks. Then, swap between 3 lower and upper bodyweight workouts, like pushups, squats, lunges, chin ups, whole body exercises like mountain climbers. At last, end with a total body workout like jumping or running in place.

Of the above mentioned cardio exercises the first two are conventional, long, and least efficient. The other workouts are the paramount ways to reduce tummy fat.

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The Burpee – Phenomenal Cardio Without Running!

If you are looking for a cardio training routine that does not require you to run the first stride outside on the pavement or inside on the treadmill then you have got to include the burpee calisthenic into the equation. You see real cardio involves the blistering sweat, heart pounding, wind sucking result of intense work. The best form of cardio comes wrapped properly in the form of strength and endurance combined. By coupling both elements of both cardio and strength you stand to get a much more deep training result from your workouts.

Phenomenal Cardio Without Running!

You see in order to dial up the intensity and positive results of your workouts you have got to combine both elements of strength and cardiovascular condition. A great way to do this is by engaging in calisthenics. So what are calisthenics? Calisthenics are whole body exercises performed in a very rhythmic and systematic way in order to promote the development of muscular strength, endurance, mobility, flexibility, and cardiovascular fitness. The burpee is a type of whole body calisthenic.

Cardio training without running takes structure, creativity, and the willingness to work! Just because you are not running does not mean your cardio workouts are going to be a “cake walk.” The burpee is the definition of intense body blasting cardio. In order to pull this off you will want to start out by standing with your feet at shoulder width distance apart in length. From here you are going to start out by crouching down to place your hands on the ground in front of your body. Next, you will want to kick your feet back behind you extending your body into an upright push up position. Thirdly, you will wan to perform a normal push up from this upright push up position. After the push up simply kick your feet back up underneath your body in order for you to stand up to complete the drill. All of this basically constitutes a single repetition of the burpee.

After performing 10 to 15 of these whole body movements in this way you will understand why the burpee is so effective in terms of helping you to develop a serious level of cardiovascular condition. If you were looking for a truly hard hitting method to get your cardio in without having to run then you just found it. Take the time to learn more by accessing more of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart!

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10 Ways to Improve Your Cardiovascular Health

Your health is important, and so is your cardiovascular health. It can assure you a longer and a happier life and it can also strengthen your heart and lungs and decrease your risk of cardiovascular disease.

To help you improve your cardiovascular health, I will share with you 10 ways that you can do just that. Here they are:

  • Eliminate unhealthy fats – Unhealthy fats (saturated fats), like the ones found in red meat, sweets, pastries, cookies and red meat only clogs up your arms. Its best to stick to the healthier fats (unsaturated) that will protect your heart and head.
  • Do regular cardio exercise – Cardio exercise is one of the best ways of improving your cardiovascular health. The cardio type that is the most effective for improving it is cardio interval training.
  • Stress less – Stress is bad for your cardiovascular health. Good ways of managing your stress are exercise in general, yoga, meditation and Pilates.
  • Avoid refined sugar – Refined sugar are not only bad for your cardiovascular health, but it can increase your risk of heart disease and diabetes.
  • Focus on low GI carbs – You should try to make low GI carbs your main carb choice, it normalizes blood glucose levels and pregnancies cardiovascular disease.
  • Stop smoking – Smoking is bad news for your health, it increases your risk of heart-disease and also lung cancer.
  • Control your drinking – Alcohol also has a bad effect on your cardiovascular system. It's best that you limit your intake to no more than 4 units a week.
  • Cook with healthy fats – Healthy fats (the unsaturated ones) strengthens your heart and keeps your brain healthy. Make sure that you only cook with those.
  • Prepare your food the healthy way – Healthy preparation methods will also keep your cardiovascular system functioning well. These preparation methods includes baking, grilling, steaming, stir-frying and poaching.
  • Eat lots of fruit and vegetables – Fruit and veggies are high in vitamins that the body needs to function effectively.
  • Maintain an active life-style – An active lifestyle decrees your risk of cardiovascular disease. So make sure to get plenty of exercise in and to be active in all other areas as well.

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Beginner’s Guide to Cardiovascular Workouts

Cardiovascular exercises can often times be among the best ones for the human body. They include many different types of exercises, ranging from beginner to advanced, to the possible impossible. I'll take a look at the most commonly used types of cardio exercises and delve into how they can help you transform your body, one day at a time.

1. Walking. Perhaps the most easy and well-known cardio exercise. Walking can be done by most people of all ages and is a common trait among Senior citizens. While this may sound like an elementary exercise, it's effects are long lasting and when done properly (for 45 minutes or greater) walking can be a great way to lose weight by burning calories. An hour walk can burn 200+ calories and be a great start to the day.

2. Jogging. Very simple, jogging is the next step up from walking. Again, it can be done by most people and will burn more calories than walking, but will also have more wear and tear on the body.

3. The last “simple” cardio exercise would be a mix of walking and jogging, while adding some full wind sprints. This would be called by most people as “interval training,” and this is a good mix of sprinting, jogging, and walking. This is a great way to burn calories and lose weight, as intervals push the body for a few seconds by going into a full sprint, only to return back to rest mode and walk for a moment. Obviously, the goal is to work on the recovery time, and cut it down to the smallest time period possible.

Other ways to burn calories and use in a cardio workout include:

1. Rollerblading. A great way to stay fit and enjoy oneself, many people strap on the skates and glide away into the sunset or sunrise. I personally enjoy rollerblading and play roller hockey whenever possible.

2. Biking. Another leisure activity that can turn into a hard core workout, biking can be done at many depths and be as challenging as you make it out to be.

3. Skiing, skateboarding, and team sports. Of course, any time you are motoring around at any pace, you are burning calories and losing weight. These activities can all be of great pleasure and leisure while working on the end goal – to get fit by losing weight.

I hope those few exercises are a good path to start on. Cardio can be done pretty much anywhere and at any time, which makes it a great way to get fit. You can do it with friends or by yourself.

Remember to always use your head when starting any weight loss diet and workout plan. It's very important you seek medical attention prior to starting any plan that can be described as rigorous.

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Cardio Workouts Work Better When You Follow These Three Tips

Cardio workouts only work when you know how to make them part of your walk, jog, run or bike ride. Sustain routines incorporating only running, jogging, walking or bike riding do not build optimal health.

I live out in the country amongst hills. Runners and cyclists come out here to do their workouts. I observed that none of them carry any excess fat. In fact most of them are very slender without any noticeably bulging muscles on either their arms or their legs. Even their abs fail to show definition.

Think about marathon runners and racing cyclists. Now think about swimmers, gymnasts and sprinters. What do you notice about the difference in physique between the former and the latter groups?

Which group do you want to look like? Whose body shape do you want to emulate? Which group do you think of as being healthier?

Follow these three tips to optimize your mental and physical well being:

1. When you workout focus on your workout. Be 100% present with what you are doing. Avoid listening to music or even educational material. Use your mind to get the most out of your workout.

Breath into your muscles giving them all the oxygen they need to work full out for you. And pay attention to any sensations you observe now that your mind is on you and your many parts working to support you in the moment.

2. This may sound silly yet realize your body is you – not a separate thing from you. Most people talk about body parts like they belong to someone else. Instead of talking about not what your leg does talk about what you do with your leg.

See the difference? When you see your body as you, your physical reality, you treat it differently and I guarantee it will respond differently for you.

Love and appreciate your body and let it know how grateful you are for the way it responded during your exercise routine. That process will allow you tune into any muscle, tendon, ligament, etc., that may not be quite up to par. When you fail to notice little discomforts you often wind up with injuries.

3. Rather than walking, running, or biking for an hour or longer driving to keep your heartbeat range, break your routine into short period of steady activity alternating with brief spurts where you play full out, running, pedaling, race walking as fast and as hard as you can for 1-2 minutes.

You can also do your cardio using free weights so that you use more than just the usual muscles in your workout. In fact when you do the sprint-cardio workout or the weight bearing cardio you can cut down your exercise time to as little as twenty minutes – or even seven if you have the strength for the challenge of those routines.

The combo routines will get you stronger faster, building your lungs and heart in the process, than just the walk, run or biking. IT will also save you time.

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Cardio Workouts – Are Cardio Workouts the Best Way to Lose Body Fat?

Want to know if cardio workouts let you lose belly fat? Research shows that may not meet that expectation.

When I started to exercise on a regular basis I worked with a trainer to learn how to take care of my body and make the most of the time and energy I spend in the gym – or so I I thought. That person told me to warm up by walking on the treadmill, climbing the stair stepper or riding the bike for 45 minutes before starting to work muscles on the various machines.

One day another trainer asked me why I spent so much time warm up. She said I only needed twenty minutes of cardio to prepare for the muscle workouts. Of course I wanted to cut down my workout time so I did what she recommended and found that twenty minutes was plenty of time to prepare my body for the weight resistance routines.

My workouts then took one hour instead of 1 h hours, Great! Only I noticed I never lost inches doing the cardio. I also realized I never lost inches doing cardio for forty-five minutes either. In fact, when I look back, despite the miles or riding up and down hills as teenager I never lose a single inch of fat.

Hmm. What was missing?

In the past ten years I discovered I had to mix up my routines to succeed at creating the body and health of my dreams. As instructed, I alternated between cardio and resistance work. I was in excellent shape but still I never lost any inches.

What I knew was that if I wanted to lose inches I needed to swim. By swimming for just twenty minutes twice weekly I could easily drop inches and build my heart and lung capacity to optimum levels that let me easily hike in the mountains.

Why did swimming work so much better than cardio plus weight resistance?

When you swim you push against the water so that every stroke offers the equivalence of weight training. Plus you exercise your entire body not just an isolated muscle or group of muscles.

Today's knowledgeable trainers teach you to incorporate both cardio and weight resistance for multiple muscles into the same moves. Best part? You finish your workout in twenty minutes instead of and hour or two.

Actually if you are ready to work harder than you can imagine, with the right whole body exercise you can complete an entire workout that will totally alter your health and body in as little as seven minutes!

Think about this fact: you live your life working multiple groups of muscles simultaneously as in walking, bicycling, running, etc. Why in the world would you isolate muscles to work them out? That goes against Nature.

It does not work. Cardio exercise alone will never take off inches or optimize your health. What do you do instead, next swim?

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Cardio and Weight Loss

Cardiovascular activities (or, “aerobic exercise”) is a physical exercise that is designed to promote respiratory circulation through the cardiovascular system. Cardiovascular activities sustain an elevation of heart rate to 60 to 85 percent of its maximum rate, for prolonged periods of time, which increases the level of oxygen-rich blood to the muscles used performing such exercises. This type of exercise, along with resistance training and a healthy diet, is one of the most important components of excess weight-loss and / or managing one's weight.

The word “aerobic” literally means “with oxygen” and thus, oxygen plays a key role in cardiovascular activities. The filtration of oxygen actually helps one to burn calories during these cardio exercises. Proper filtration of oxygen effectively increases metabolism. Shallow, diminished breaths of air do to process effectively. Deeper, paced breathing can aid in burning 140% more calories while engaging in cardiovascular exercises, than while engaging in exercises of less physical exercise. Therefore, aerobic exercise is beneficial to those who must lose an excess amount of weight.

Exercise Promotes calories to burn not only when exercising, but through the duration of the day and night. Muscle-building, too, helps to burn more calories. When your body is not burning calories, it is storing calories as fat. This is what creates weight-gain and leads to many healthy problems, such as obesity and many different obesity-related diseases. Cardiovascular exercises are very beneficial to people who have massive amounts of weight to lose, as aerobics promotes deeper breathing and extended durations of movement of the body.

Cardiovascular exercises will not only promote weight-loss, but will also help to strengthen your heart and lungs. More efficient lung capacity will, in turn, allow you to breath more deeply and burn even more calories per hour. Cardiovascular wellness is imperative to combating the onset of heart disease or obesity. Aerobics also helps to strengthen muscle and increase bone mass.

There are many types of cardiovascular exercises, such as running, jogging, kick-boxing, dancing and even power-walking, swimming or jump-roping. These exercises speed the rate of one's heart and promote proper deep breathing which heightens the metabolic rate and proper functioning of the body. Cardiovascular exercises also help to release endorphins in your brain, which promote feelings of happiness and joy, which may improve the well-being of those suffering from depression and anxiety disorders. The release of endorphins can also become a sort of addiction, physiologically encouraging one to continue exercising simply to feel that rush of sheer bliss, over and over again. It is essential to utilize cardiovascular exercises regularly, and not to engage in these activities sporadically. For optimal weight loss results, one must actively engage in such exercises often.

The required amount of cardiovascular exercises needed to promote weight-loss, is a minimum of 30 minutes a session, three times a week. However, the more cardiovascular exercises you perform, the more calories you'll burn. Most experts agree that a person engaging in strenuous exercise should let his or her muscles rest for 48 hours between work-out sessions. However, cardio work-outs tend to become non-productive, as our bodies tend to become used to certain exercises. The more cardio you actively engage, the more resilient to common exercises and efficient your body becomes. Because of this, it is important to alternate between various types of cardio, as well as include resistance training into your work-out statute. It is also important to add resistance training to your reign, as overtime, cardio exercises may strip muscle of your body. Muscle helps to burn calories, and is an important aspect of having a healthy body. Be sure to alternate between cardio and muscle-toning. As you lose weight through diet and exercise, it is important to tone through weight-training not only to ensure proper growth and health of muscles, but because skin may become lose as the pounds drop.

After which exercises you perform, weight loss occurs as long as you create a calorie deficiency, which is much easier to attain with cardiovascular activities. Although an extended period of cardiovascular activities is often recommended for optimal weight-loss, you do not need to work out for 30 to 45 minute-durations. Rather, if you have excess weight to lose, suspend your cardiovascular exercises throughout the day. Try a low-intensity power-walk for 20 minutes in the morning, and going swimming for 15 minutes in the evening. The following work-out session, resistance train in the morning and leave your cardio exercise for later in the evening. Keeping your body guessing which exercises are to utilized is what will help maintain a steady weight-loss. Cardiovascular exercises are crucial for optimal health of one's body, as well as acceleration of weight loss.

Whether you need to lose excess amounts of weight, or you're just needing to become more healthy; Cardiovascular exercises are much beneficial to one's overall health, appearance and emotional well-being. Cardiovascular exercises, as well as a well-balanced diet and muscle-promoting activities are essential and fun ways for you to trim down, feel better, and achieve your goals.

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Secret Benefits of Running!

If you are an athlete or just want to get fit and healthy, running is the best way to optimize your body and health. Generally, the more you run, the more fitter and healthy you are. Running has been known to decrease your chances of having heart disease, diabetes and strokes. It is also known to help decrease your sugar levels and cholesterol levels.

These are the main reasons why you should run. Running has many benefits, but in my opinion, here are some very good reason you should start running now!

1. Increase life expectancy

The more you run, the more chance that you will live longer and healthier. Statistically, people who run very often will tend to die older than younger. This is because running helps to exercise your heart which is one of the most important organs in your body and keep it healthy.

2. Increased sexual drive

When you run, you increase the circulation around your body. Sexual organs fail or sexual impotency happens when you have poor circulation to these areas. If you keep exercising, you increase general blood flow to you sexual organs which makes you stronger there and also more potent!

3. You will look more attractive

People who run tend to be more attractive and more beautiful. This is because you are exercising every part of your body when you run. You are not as fat then the general population and you have more energy. Here, you are more attractive to the opposite sex because you are more healthier looking!

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Cardiovascular Exercise is More Than Spending Calories

We are going to explore in this post the benefits of exercising and how one should exercise for maximum fat loss. The following post then will deal with the psychology of exercising, in other words, how to achieve faster our set goal in our “Easy Fat Loss program”. It is one thing to understand the general health benefits of cardio exercising and how it helps in fat loss, it's another thing to overcome the resistance to “self-torture”, as many of us like to call exercising. “Just do it”, as a sport shoe company tells us, is not enough motivation for the majority. The benefits of regular cardio training are pretty well-known (but often not taken seriously):

* Strengthening heart and lungs
* Reducing stress
* Reduction in risk of heart disease and various types of cancer
* Relief from depression and anxiety
* Improved bone density (weight bearing sport)
* Increased confidence: looking and feeling better
* More stamina and energy
* Better sleep
* Better sex life (!)
* Ah, yes – nearly forgot: fat (weight) loss!

Obviously, there is a reason why I did put fat loss last in the list. Not because it is the least important but rather to encourage you to read first about all the “additional” benefits you get “free of charge”, while sweating and puffing to your original goal: the easy fat loss. How should I exercise for maximum fat loss? Now that we are convinced, there are many reasons to get up from the couch into our running / walking shows or on the bike, we need to know, which way of exercising burns maximum fat, this still being our main motivation – at least at the beginning. Without being able to enter here into the concepts of exercise physiology, it is the aerobic cardio training (requiring oxygen), which is the only way to burn the unwanted fat, as it is generating the required energy from many types of molecules in the body : glucose, lactic acid, fatty acid, keto acids and many others. Since most people do have a big reserve of energy stored in their body fat (10 kg = 90,000 kcal or more), energy supply from the Aerobic Sytem can last very long. The two other energy resynthesizing systems, Phosphocreatine and Lactid Acid, are both anaerobic (requiring no oxygen), therefore do not burn fat. Most of our body fat is stored as subcutaneous fat, under the skin (this makes us look fat). Only a maximum of a few 100 gram is found as intramuscular fat, which is the major of fat burned locally for energizing the muscles during exercise. But it does not last forever, as eg a 70 kg non-overweight man has only 160 g of it (equivalent to 1440 kcal). Exercising is differentiated into low, medium and high intensity training. The equivalent in heart rate in percent of the maximum HR for each training level is 60-70%, 70-85% and 85 to 100%. HR max is calculated as HRmax = 205.8 – (0.685 × Age) Now, regular training will lead to energy production from muscle fat oxydation between 30 and 60% of the required fuel. You will need to train 45 to 60 minutes at least 3 times (better 5 times) weekly at 60 to 70% intensity, where the percentage of fat used as fuel is maximized.

Long and slow is the slogan for your Easy Fat Loss program cardio training. To calculate your target heart HRtarget rate, you can use the following formula, where you must first measure your resting heart rate – best in the morning. HRtarget = (HRmax-HRrest) ×% Intensity / 100 HRrest. Just be aware that the mentioned fat burning efficiency only sets in after about 6 weeks, as the body's fat burner needs time to settle in. The choice of exercise is yours – according to liking and specific situation There is weight bearing – eg running, walking – and non-weight bearing cardio training – eg cycling, swimming. Weight bearing makes your bones stronger but can become a problem for the joints, especially if you are overweight and / or running downhill, as they are of high impact nature. Elliptical trainers in gyms avoid these problems and have therefore become very popular. Swimming as a non-weight bearing cardio training is the perfect choice for obese people and can support very well their fat loss diet. Below a calories consumption exercise table. All exercising should be done before meals, because eating will replenish the salt and muscle glycogen lost during training, so that your body gets back into nutritional balance quickly. If you have measured your expenditure calories during your low intensity training with your HR monitor and want to know how many grams of carbs you need to offset your exercise carbs loss, multiply the calories spent by 0.4 – eg 500 kcal x 0.4 = 200 g – and ensure you are eating those 200 g of carbs, not more – ideally of low GI type. No need to do the same with fat, just keep the intake low – remember 1 g fat = 9 Kcal! – so that you will see your body become muscular and less fatty in time. Otherwise you will lose motivation and will may not find the easy fat loss program so easy and helpful at all!

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3 Things You Should Avoid If Your Looking to Get Strength and Conditioning Whilst Training

This is one of the biggest mistake people make, a lot of people assume that the more you train your body, the more you'll get out of it. WRONG! The body is a magnificent thing indeed but like all things it needs time off. If your training 7 days a week and pushing yourself to the limit, there will be no time for your body to heal, and its this healing / resting process that gives your body the time to recover, regenerate broken down tissue and therefore you'll be seeing results.

I personally had a problem with overtraining; I was looking to put on mass, and thought the best way to go about it would be to train as much as a I can! I had been doing this for a period of time, and I did not see any results, I was confused and did not know what I was doing wrong. I then went on to find out that I was overtraining and now I only train 3-4 days a week, and by doing this I saw the effects immediately

Training Like A Bodybuilder

If you're looking to get really tough and adding mass to your frame in the MMA world, training like a bodybuilder is the wrong way to go about it. You see training like a bodybuilder involves using heavy weights and these are not going to help you with your MMA at all. You will just sap all your energy and bodybuilding is not the way to go about to win fights, its skill and technique that will get you the win. There are different ways to go about adding mass to your body and specific exercises that not only will add mass to your frame but improve your endurance, flexibility, movement and a lot more.

I train at my local gym and for a long time I was training everyday like a bodybuilder, I was training in the gym 3-4 days a week, lifting weights and just trying to add mass. When it would come to my MMA class, and when it was time to do pad work or grapple, I realized that I would gas out after 30 seconds! I was on the wrong track in order for me to improve my overall fitness. I was shown the correct way, and by using the crazy 8's routine, I saw a difference within the first 2 weeks.

Not Developing a Proper Base Level of Strength

If you're looking to win fights you need a base level of strength. Its pointless in knowing in all the techniques but without that strength your not going to get far. Okay obviously endurance, flexibility all those tings matter when it comes to MMA, but you need that strength behind you for that explosive power and the ingredient to putting your opponent down.

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Cardio – From Boring to Fun!

In three seasons of training for figure competitions, I have certainly done my share of cardio – especially during my first season as a competitor when my trainer was a former Ms. Figure Olympia who adopted the old-school approach to getting lean: hours upon hours of mind-numbing steady cardio sessions. Many a morning and evening you would find me slaving away on the treadmill or pounding the pavement of the nearby park – which despite being beautiful, it soon got old and beyond-words boring.

Yes, I got lean in time for the stage. But at what cost? My knees were starting to hurt, I lost muscle along the way and I was emotionally drained.

Enter my second season competing, a new trainer and a fresh approach to dieting and getting ripped for figure contests. Way less cardio, way more fun! During my third season I earned my personal training certification and learned even more ways to turn burning calories into an enjoyable experience. You treadmill bunnies out there: trust me, after reading this article your slave days will be over!

The body is a remarkable machine: it will quickly adapt to a repeated stimulus. Numerous studies have shown that moderate, long-duration cardiovascular training- while helping maintain a healthy heart and lungs- actually burns less calories during subsequent sessions as the body gets used to the effort intensity. To get the most bang for your buck in the shortest time, try:

o HIIT (High Intensity Interval Training)
o Circuit Training
o Hill Training

1. HIIT (High Intensity Interval Training)

Interval Training involves alternating short bursts of intense activity with periods of active recovery (not complete rest!) During which you move at a less intense pace. The ratio of intervals to recovery periods should be 1: 3 for beginners; 1: 2 for intermediate exercisers; and 1: 1 for advanced, well-conditioned exercisers.

By alternating intensity levels within a single workout, your body becomes more efficient at flushing lactic acid and toxins from your cells while simultaneously training the heart to recover faster. As a bonus, interval training has an “afterburn” effect. This means you maintain an elevated metabolic rate for the reminder of the day.

Because of the intensity, these workouts are also shorter (20-30 minutes), making them a perfect addition to a busy schedule. Also, because of the high demands placed on the body, HIIT should only be done once or twice per week (with at least three days between sessions) as an addition to a normal resistance training program and possibly some less intense, steady cardio workouts if necessary for extra calorie burn and fat loss.

For optimum energy and best performance, do not perform interviews on an empty stomach; make sure to have a light meal or snack preferably more than 90 minutes beforehand.

Interval training can be done on the cardio machine of your choice: treadmill, elliptical, stationary bicycle, Stairmaster, rower. If you choose to do sprints / jogs outdoors, an easy way to gauge your intensity is to use the RPE scale (Rate of Perceived Exertion): on a scale from 1 (lightest) to 10 (most intense), your intervals should be around a 7-9 and your recovery periods should be around 4-5.

Sample 20 Minute HIIT Program
TIME RPE
5 min warm-up 3
30 sec sprint 8
60 sec jog 5
-> repeat 30/60 intervals 7 times
5 min cool-down 3

2. Circuit Training

Circuit training means doing just that: a combination of exercises and / or cardiovascular activities in a row. For the purposes of this article let's limit ourselves to the latter option. If you do want to spend 45 minutes at the gym enjoying your favorite music, book or magazine- why not split the workout into 2 or 3 rather than one continuous, monotonous session? Most gyms now offer so many types of cardio machines- this type of workout gives you the chance to try them all and always keep things fresh.

Sample 40 Minute Circuit Training Program

TIME RPE
12 minutes treadmill run * 6-7
2 minutes jump rope 8
12 minutes stationary bicycle 6
2 minutes jump rope 8
12 minutes Stairmaster ** 6

* includes 5 minute warm-up at RPE 3
** includes 5 minute cool-down at RPE 3

3. Hill Training

Hill training is a type of HIIT but instead of sprints, you're doing climbs. Overall speed is kept low due to the added intensity of the uphill effort- which believe me, you'll feel right away! Hills are a great way to build up your endurance and- although it may seem paradoxical- your speed during regular, flat-ground running / cycling sessions. As the body gets used to exerting itself at higher inclines, flat level effort will seem much easier. Runners also use hill sessions to improve stride length which results in faster race times.

Sample 20 Minute Hill Training Program
Equipment: indoor cycle / spinning bike

EXERCISE TIME RPE
seated flat-road cycling 4 min warm-up 3
sorted climb 1 min 6
seated flat-road cycling 1 min 5
out-of-saddle climb 30 sec 8
seated flat-road cycling 1 min 5
sorted climb 1 min 6
flat-road cycling 1 min 5
out-of-saddle climb 30 sec 8
seated flat-road cycling 1 min 5
sorted climb 1 min 6
flat-road cycling 1 min 5
out-of-saddle climb 30 sec 8
seated flat-road cycling 1 min 5
sorted climb 1 min 6
flat-road cycling 1 min 5
out-of-saddle climb 30 sec 8
seated flat-road cycling 3 min cool down 3

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The Quickest Way to Increase Your Cardiovascular Health and Build Tone

In reality, few people actually make a quick transformation from mediocre to phenomenal physical condition. There are some people who are able to dramatically go from a normal state of health, miraculously shifting to superb and absolute peak physical aliveness and energy.

How do they do it?

Well, I spent a good portion of my life figuring out how people make radical transformations in their lifestyle. For personal reasons, through much frustration and disappointment in the area of ​​my own health, I have been on a mission to figure the most clear cut way to peak physical health.

I can tell you without a doubt that the number one thing that gets in the way of any transformation, results or achievement is our own mind. It probably sounds like something of a cliche, but in truth our mental condition and beliefs about how difficult or challenging something is, is the largest barrier blocking us from any major change.

You need to learn how to recondition your mind, change your belief system in order to eliminate your self-limiting beliefs. Our beliefs have the amazing ability to empower us or entangle or disempower us from success.

You need to understand that your beliefs come from your previous conditioning. From your previous experiences.

I'm here to tell YOU that your past experiences were limited. Because you did not possess valuable knowledge or information that is cutting edge for peak physical performance.

This information has been researched by scientists and verified through many results to produce STUNNING transformations in people.

Here is the most important thing you need to know. The number one reason that people change is that they are able to see the pleasure that the change will bring them. As well, they can identify the “pain” that not changing will bring them.

Intense pleasure for things is what drives us to take huge action. It provides a super human strength allows for lightning fast change.

This is an unorthodox approach to getting fast fitness results, but it is a fundamental requirement to fast change.

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