Making Friends While Jogging

It can be good for you if you talk to others while you are out jogging. Even if it is just to let them know you are approaching someone from behind.

If you meet people going the same way as you maybe ask if they would like some company. Sometimes it is more fun to run along with somebody else instead of running solo.

On one of my runs a while back I was doing an 18 mile training session. My training partner had agreed to do 10 miles with me but then he had to leave. This just mean that I had miles to complete on my own.

The first 10 miles of my session I ran with my training partner. This left the last 8 miles which I had planned to run solo, but then I came across another jogger. As we jogged along for a while talking I was amazed to realize that once he left we had done another 4 miles. Because of this I only had another 4 miles to complete on my own.

The whole experience managed to benefit the both of us considerably. The other jogger got the chance to jog at somebody else's pace instead of his own pace, which is a good workout. I on the other hand managed to find some more company to make the time and distance pass a little quicker.

This is not the first time that I have run with somebody else while out jogging. I have not always planned to have a partner but as I come across people sometimes end up jogging with them. Sometimes these are people I know or have run with before. Other times they are complete strangers that just want a bit of company on their run.

Occasionally you may end up making new friends when you start to jog with them. You could come across them again at race meetings, or you may never see them again apart from the one time you jogged with them.

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Intensity – Kettlebell Cardio Workouts Will Breed You Success!

In today's fitness and strength world everyone is spitting training jargon using terms such as metabolic conditioning, functional core training, and anaerobic work capacity. Now as a professional I can appreciate these terms and their meanings do serve purpose. However, when it comes to your cardiovascular training you basically only need to keep one word in mind and that word is INTENSITY. This single term will simplify everything for you especially when pairing it with the use of the ancient kettlebell.

Kettlebell Cardio Workouts!

You see kettlebell cardio workouts can be done any number of ways. Once again the word of the day is “intensity” so this is all that matters in terms of you getting the most out of your cardiovascular condition. The beauty of kettlebell cardio workouts is that they can be structured in any number of ways for tremendous benefit. You see most kettlebell lifts require both elements of strength and endurance. The lifts such as swings, snatches, and jerks all can be done for not only a significant amount of repetitions, but for a significant amount of time as well!

If you have ever done anything for a couple of minutes continuously without stopping such a set of kettlebell swings then you know exactly why this is a superior way to get a cardiovascular workout. This is no doubt intense. Kettlebell cardio drills can be formulated to execute a single exercise over and over for a duration of time or you can structure many kettlebell lifts to be done in a form of a circuit for a continuous total body shock. The great thing about this particular device is that it's design allows for you to utilize it for the optimal benefits of both strength and cardiovascular condition. Mechanically this form of training can give you the best cardio strength workout going today.

If you want to keep the training terminology straight just remember that the harder and longer you can work the better! This is basic physics. If you are able to push your body up to a high level of exertion more often then you are going to make huge improvements in your condition and overall fitness. Take the time to learn more on kettlebell cardio training and 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 my friend!

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Dance For Your Health

While we all recognize the importance of physical fitness many of us often compromise on workouts when too much physical activity is involved. There can be many justifications why this can occur but what is more important is how to make the physical activity fun and appealing. For many health enthusiasts dancing has become the new aerobic exercise.

Dancing is an activity which is fun, burns calories and is also considered as aerobic exercise. For these simple reasons it should be considered seriously by everyone interested in optimal health.

A few years ago I attended a dance class to become more confident on the dance floor. The class was filled with men and women of all ages and I quickly realized that this class was going to be a very fun physical workout. From start to finish all attendees learned new styles and moves and literally loved every minute of the experience.

Dancing helps strengthen the muscles and their flexibility. Dancing also can help tone all areas of your body. While there are many forms of dancing the reality is that if you are having fun you will persist in the physical activity. If you are not having fun, you will not.

There are several ways that people can become more proficient at dance.

Private lessons

Formal Group Dance Lessons

Informal Group Dance Lesson

Video Dance Instruction

While each of these methods of learning is very different from the other they will help a person improve their dance skills very quickly. The path you choose to take in learning how to dance is completely up to you.

The direction you take when it comes to learning to dance depends on what you want to accomplish. The truth is that we all learn differently. Some people will learn best in a group environment others will excel with private instruction.

More importantly though none of these benefits of dancing mentioned above dancing is fun. This means that you will enjoy life a little, laugh a little, and accidently work a little physical fitness into your life without feeling as though you are suffering for the sake of doing so. So many people get very little physical activity because they do not see physical activity as fun.

If you are wondering what sort of dance is appropriate for you, there are many from which to choose. Most mid size communities have classes in ballroom and swing dancing. Square dancing, tap and line dancing is great fun in larger groups. However, if you are looking to add some spice to your life try some salsa or belly dancing.

Whether you have been dancing all of your life or are a complete novice I invite you to explore the huge health benefits associated with recreational dancing.

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Can You Turn Fat Into Muscle?

One of the most common fitness myths is the belief that you can turn fat into muscle. I call it a myth because it has never been done, can not be done, and yet so many people believe that it is possible. Let me make it plain: You can not turn fat into muscle just as you can not turn copper to gold. Fat and muscle are two different tissues which are not even similar to each other. Just because when you get fit you tend to lose fat and gain muscle does not mean that one is turned to the other.

Why is this such a common myth?

1. It is something that people say when they describe a person who lost a lot of weight and toned up. They say: “Wow, he turned all his fat into muscle.” Because this has become a part of our day to day language, it has slowly filtered into our beliefs as well.

2. There may have been certain shady marketers in the past who claimed to be able to produce this effect. I do not know of any product that was promoted with such bogus claims, but I would not put it past some markets as there are some bad people out there.

3. We would like to believe this is true because losing fat and gaining muscle are the two most common and important goals a fitness oriented person wishes to achieve (after maintaining proper health, of course). So, it's very tempting to believe that there's a connection between one and the other. It will sort of allow you to kill two birds with one stone.

Well, sorry, it can not be done. However, this does not mean that you can not lose fat and build lean muscle tissue. You can indeed. But these are two separate processes that you do and not one and the same.

To lose fat and gain muscle you need to follow a healthy diet plan and to workout regularly, doing intensive and effective strength training workouts. Otherwise, you will never be able to build lean muscle tissue. It just will not happen.

When you do your workouts, make sure to train your entire body to develop the most muscle tissue you can as this will also help you to burn more fat. Do you cardio session after your strength training session and really push yourself through your workouts to get the best and fastest results possible.

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3 Cardio Workouts to Lose Weight Fast

Using cardio workouts to lose weight can be a highly effective strategy and it can also prove to be a complete waste of time. Mostly, it depends on which workouts you choose to do and how you do them. There's a reason why some people do cardio for years and never seem to lose weight and why others get results quickly. I hope this article will help you do cardio exercises that burn fat and help you get fit.

Here are some excellent cardio workouts that you can do to lose fat:

1. Running – My all time favorite workout. You simply can not go wrong with it. If you run regularly and make an effort at it, I'm sure that you're going to see results very quickly. However, to make sure you get the most out of your running activities I recommend that you make sure to run at varying times through your workout, sometimes slow and sometimes very fast. If you can run at an incline that can also help you to boost your fat loss.

2. Jumping rope – Going outside and working out with a jump rope may seem like a children's game but it can be an effective workout and a very fast one too. Athletes do not do it for no reason. They do it because it just works. It's one of the easiest cardio workouts to do and it's highly effective. Try doing it for 5 minutes and you'll feel how really it is.

I recommend jumping on a soft surface like grass and not on asphalt or stone as a hard surface can send strong shocks through your body.

3. Aerobic step workouts – To do this right you may need to get a workout DVD or join a class. This will give you more direction in what you're doing. However, I used to get an awesome workout just by switching between one foot to the other with a step. I just place one foot on the step and the other on the floor and then switch between them by jumping, It's an awesome workout to lose weight and can be done at home in front of the TV.

An extra workout you can do is just to take an evening walk. 30 minutes each evening can prove very useful in time.

You do need to be aware of the limitation of cardio: unless you also do strength workouts and eat right, you will not get optimal results. However, doing the cardio workouts I wrote about this article can help you shed pounds fast. That's for sure.

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Should You Continue Doing Cardio Interval Training Exercises?

A study conducted by the US Public Health Service concerning health of the US population has revealed the risk factors of heart disease. The results of the study have shown that groups at the highest risk for developing heart disease are:

– men
– people older than 35 years of age
– tobacco smokers
– people suffering from high blood pressure (hypertension)
– people with high cholesterol
– all with a family history of cardiovascular disease

In addition to the mentioned risk groups, some other researchers have also shown that the risk for developing heart disease is increased in individuals with highly anxious and compulsive personality.

Heart disease risk factors can be divided into two major categories. The first category encompasses factors which are beyond control such as gender, age and genetic factors, while the risk factors from the second category – tobacco smoking, hypertension and high blood pressure called “the triple threat” can be reduced or completely avoided. The risk of heart attack is twice as high in people who smoke a pack of cigarettes a day than in nonsmokers and five times as high if smoking tobacco, suffering from hypertension, eating unhealthy diet that is exceptionally healthy physically.

Considering that the mentioned risk factors harm the heart the first step to improve heart health is obviously quit smoking and eating a healthy diet low in fat content. The second most important thing in heart health and reducing the risk of heart disease is adequate physical activity and cardio interval training.

Many studies that were conducted after the World War II have shown the importance of adequate physical activity for heart health. One of the best known studies has compared the prevalence of heart disease in 31,000 bus drivers and conductors. The study has shown that the risk of developing heart disease was significantly higher in bus drivers who spent most of the time sitting behind the wheel than in conductors who walked around the bus and climbed the stairs frequently. The link between physical activity and heart health has been also confirmed by a series of other studies that showed that the risk of heart disease is 49% higher in people who are inadequately physically than in people who exercise regularly.

Regular exercise and cardio interval training are there Crucial for a healthy heart as well as for overall health and well-being. Adequate physical activity also increases metabolism (which helps lose weight), improves lung function and relieves stress.

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5 Best Cardio Exercises to Lose Belly Fat and Get Flatter Abs

Choosing the right cardio exercises to lose belly fat in the fastest way possible can become something of a challenge. If you ask 5 people what their favorite cardiovascular workout is, you're likely to get 5 different answers. While enjoying yourself during your workout is very important to help you remain motivated on your goals, you need to choose the right workouts in order to maximize and accelerate your results.

In this article, I want to share with you what I believe are 5 of the best cardio exercises to lose belly fat. Do these and you will see fast results. I'm sure of it.

1. Running – This is the ultimate classic workout and one that never fails to deliver results. Running is a total body cardio workout and an intensive one at that. It's no wonder that running to lose belly fat is so effective. It burns a ton of calories and pushes your body. By adding an up-hill running segment to your workout and a sprinting segment, you'll be able to truly boost the fat burning results you will get from your running.

2. Rowing – The reason why I love rowing is that it's a strength and cardio workout rolled into one. You're working your back muscles all the time when you're rowing so you can expect to tone and sculpt your back and biceps as well as to burn a ton of body fat in the process.

3. Swimming – There are a number of reasons why I love swimming:

– It challenges the body in an entirely different way than running or walking does (and other dry land workout).

– It works your entire body and it an awesome strength building activity (have you see how swimmers look?)

– It's a low impact sport so if you happen to have joint issues, swimming may be the sport for you to try out.

4. Kickboxing – This is an awesome cardio workout to lose belly fat. The movements are less repetetive than most workouts and they help you workout your muscles in new ways, the kind that traditional cardio just does not do. This is also an excellent social activity so you may find it a lot more stimulating than other cardiovascular activities that tend to be performed on your own.

5. Jumping rope – The reason why I love this little workout is that it's easy to perform, does not require access to a gym, pool, or to sign up to a class. In addition, in just a few minutes of jumping, you're going to be feeling that you're straining like crazy. You can even do this at home if you have a porch or a big enough room. Try out some rope jumping. You'll be sweating like crazy in minutes.

Remember that to lose the most belly fat you should also do strength training and follow a healthy and sensible diet plan.

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Buying and Using a Trampoline – Safety Guidelines and Advice

A trampoline can provide huge health benefits for the whole family and hours of fun. They have become more popular in recent years, but with their increased popularity there has come about an increased number of accidents through their use.

According to the royal society for the prevention of accidents approximately 75% of injuries occurs when more than one person is on the trampoline with the person weighing less five times more likely to be injured. Children of a young age are particularly vulnerable to injury. Also unless the child is supervised by a trained 'spotter', adult supervision seems to do little to prevent accidents with about half of all injuries occurring with adult supervision.

Many of these accidents can be reduced by following some simple guidelines. It is also important to ensure you purchase the right trampoline and trampoline accessories. Trampoline nets and trampoline padding can prevent or reduce injury considerably.

What to consider when buying

Spending a bit more money on a trampoline and purchasing safety pads and safety nets can greatly reduce the risk of injury.

A good safety pad will cover the outer frame, the springs and hooks. A good safety enclosure or net will cover the inside of the outer rail of the trampoline. The outer rail is the circular bar to which trampoline springs are attached. This will not just prevent falls onto the ground but also on the hard outer surface of the trampoline where accidents are common.

Some trampoline models promoted as safe can have some major weaknesses and flaws particularly the budget trampolines which are often made of low quality materials and are poorly constructed. Ensure that the tubing used for the trampoline is of adequate thickness to prevent breakages and that the trampoline is not too light weight which may cause it to move around or flip over during use.

Springs and Springless Trampolines
When purchasing a trampoline or replacing springs ensure that the springs are galvanized to prevent corroding. As a general rule the larger the trampoline the more springs a trampoline will require and the longer and thicker the springs should be.

Springless or springfree trampolines use reinforced fiberglass rods or elastic rather then springs. These trampoline are often promoted as safer then trampolines with springs. However because of their design the entire surface rotates each time the user hits the mat. This can cause pain and discomfort and even result in long term damage to the knees over time. Also many of the cheap models create an inferior bounce compared to the spring trampolines.

Trampoline Safety Guidelines
Choose a clear area for the tramoline clear from hazards such as trees, wings or toys.

Never place the trampoline on a hard surface such as concrete. A fall on a hard surface is significantly more likely to result in serious injury. If you do not have a soft grassy lawn you can purchase bark wood chip or sand to go around the trampoline.

Trampolines can move around while in use so tie the trampoline down. You can use a tether kit for this.

Never let more than one child use the trampoline at the same time. Statistics show that accidents are much more likely when two or more persons are using the trampoline at the same time with the lighter person most likely to be injured.

Always supervise children and avoid allowing them to practice somersaults. These should only be performed in a properly organized club. Also exit a trampoline the proper way, not by jumping off!

Avoid them wearing or carrying anything hard like ipods or toys when jumping.

Encourage them to bounce in the center of the trampoline and keep other children back away from the trampoline. Never let them go underneath a trampoline.

If any parts of the trampoline are damaged avoid use and purchase the correct replacements before continuing.

Trampoline Storage

When not in use ensure that the trampoline is kept dry to prevent rusting and that the mat is kept away from the sun as the ultraviolet rays of the sun can corrode the mat.

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The Best Type of Cardio

High Intensity Interval Training is the best type of cardio you can do when it comes to almost anything. Trying to lose weight? Trying to increase long distance running? Trying to work on explosive movements? HIIT will help you along the way to accomplishing almost any fitness goals you have.

What high intensity interval training consistors of is short bursts of powerful movements in intervals. All depending on your fitness level and the type of HIIT workout your doing, the sessions can range anywhere from 5 to 30 minutes.

The ratio for intense / fast period to the recovery / slow period is typically 2: 1, but there are tons of different types of interval ratios to use. For example, using a typical 2: 1 ratio, a runner would sprint hard for 1 minute then jog / walk for 30 seconds.

Before you start any workout, especially an intense one like HIIT, you need to make sure you have a brief warm up period to loosen your body and get the blood pumping in your body. Following the warm up the real high intensity interval training begins with a set of 6-10 repetitions of high intensity exercise separated with moderate exercise and a cool down period When I say high intensity I mean your exercising to near your max every chance you get . It's all about pushing yourself and going the extra mile to get the results you want. On the other hand, the moderate exercise should be around 50% or less depending on your fitness level.

Compared to other endurance training methods the efficiency of HIIT is undeniable. A study by Gibala et al shows how 2.5 hours of HIIT training produced the same muscle changes as 10.5 hours of regular endurance training. Not only that but it also has shown to increase your metabolism more and improve your oxygen consumption more than traditional long aerobic workouts.

HIIT has also been shown to burn fat more effectively and to increase athletic performance. Studies have shown great improvements in athletic performances over several sports using a form of HIIT.

Bottom line is HIIT can be beneficial for basically any fitness goal you have. The workout itself is not as important as how motivated you are to accomplish your fitness goal. You can plan on doing HIIT but its just a plan. You need to get up and start moving otherwise all this information is useless.

It takes less time, its burns fat more, and it increases your athletic performance, now all you have to do is avoid making excuses for not implementing this in your workout or just starting your workout! Here are some tips on interval training and different ways to try it!

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Body Weight Circuits – A True Warrior’s Workout!

In order to be fit like a warrior your body has to be conditioned for both high levels of strength and cardiovascular condition. This is why I am wanting to talk to you about a superior cardio strength training plan you can implement almost anywhere and at anytime. The key to getting the body of warrior requires you to engage in body weight circuits! Thats right, body weight circuits can be more challenging than anything and will take your fitness to a whole new level.

A Warrior's Workout For Fitness!

If you are wanting to challenge your body in a whole new way then you have got to put down the free weights from time to time and learn to master your own body resistance. If you have ever engaged in body weight drills such as calisthenics and plyometrics then you know how challenging these forms of training can be. To take this even further you can structure these drills into the form of a body weight circuit.

You see the key to being fit understands you learning how to effectively manipulate traffic patterns within your workouts in order to challenge your body by moving it along these different planes of motion. A lack of implementing the proper movements through these planes of motion will limit you in areas such as mobility, flexibility, and strength. Body weight circuits that include calisthenics and plyometrics are terrific for helping you to not only cover various patterns of movement, but they are also great for developing the strength and total conditioning of your body in the process.

The circuits can be structured any number of ways. I like structuring “starter” circuits in groups of 3's. For instance, if you are just starting to incorporate these body weight circuits into your training then start out by setting up 3 body weight drills to hammer out all at one time. Set up either a rep count or structured time limit to perform each exercise before moving on to the next. This is a terrific workout for some warrior like results!

If you have not already started to implement body weight circuits into your cardio strength training workouts then you are missing out on some truly amazing results. 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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5 Fun Exercises You Can Do on a Trampoline

So you are reliving your childhood by purchasing a rebounder trampoline – it is all exciting stuff! Problem is though, how will it retain your interest if you do not know how to use it? The benefits of using a trampoline to lose weight and tone up are well known – but how you can begin with exercises might not be so clear. Thankfully, this article will give you a nod in the right direction by explaining five new exercises to try out – not only will they help with losing weight, but they will also be heaps of fun!

The rebounder trampoline is like a mini version of what we catapulted off in our youth. So even if your fear of trampolines has grown with age, you will feel perfectly safe with the smaller size of a rebounder and its easy-grip handlebars. You are really the one who will monitor your progress and set standards and pace – slowing down if it becomes too strenuous or picking up the speed / lengthening the session as it becomes easier. One of the great advantages is the low pressure on joints as opposed to other exercises – making it ideal for all ages.

There is not much preparation needed, just make sure you are wearing training shoes that will give some grip on the surface of the trampoline and try to resist doing it barefoot which could lead to injury. Now before you proceed – the number one rule to any exercise is going through a warm up and loosing muscles and joints. Okay – ready? Here are our 5 fun exercises for the trampoline:

Best Beginner Move – The Basic Bounce. We say basic, but that does not need to mean it will be a breeze! The more rapid your pace and longer your session – the more of a workout it will become. The starting stance for this exercise or any exercise, is to stand central with your feet about a foot apart. Hold on to the handle if you require some support in the beginning. So simply start to push heels down and alternate with gently lifting your body to get a smooth bouncing rhythm. Your feet do not have to leave the tramoline at first – you will increase your bounce height as you progress.

Best Advanced Move – The Heel-Toe Bounce. Jumping from beginner moves to an advanced one, the heel to toe bounce is really not so difficult. Start to get a steady rhythm by doing the basic bounce and then move on foot forward during the bounce and press the heel to the trampoline – as it does you can raise the arm of the same side forward (can help with balance). Move the first foot back onto the toe and change legs – switching between the two as you continue.

Best Leg Toning Move – Jumping Jacks. As with a regular jumping jack move, you will begin the basic bounce and progress to jumping while widening your foot stance and bringing your arms out to the sides and then upwards to the sky. A great workout for the legs and for cardio, using the rebounder makes it more fun and lessraining on joints.

Best Aerobic Move – The Basic Jog. Get your heart rate up and a good circulation by jogging on the trampoline. You do not have to lift your feet up to high – keeping lower to the surface of the trampoline will give you more control. Do not forget to pump those arms whilst jogging!

Best Cooling Off Move – The Basic Walk. Great for the beginning of your exercise and for cooling off at the end. To walk on the trampoline, you just have to lift your heels alternating form left to right and swing your arms to the side of the body – add a little sing song or whistle and you will prove just how fun this trampoline exercising can be!

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The Benefits of Running Vs Walking

Running and walking are both tremendous for the body. Unfortunately, not all workouts are created equal. Take a look at some of the benefits of running vs walking and decide for yourself.

Although both are fairly similar in many ways, they are very different in other ways. Ideally, you would take advantage of both of these exercises. For instance, walking as a way to warm up to a run, and then using walking to cool off that run is ideal. Let's explore the differences and benefits of both.

Walking is ideal for individuals who are overweight or have only just begun their workouts. Unfortunately, there are limits to how this will benefit the body. Occasionally, your goal of losing weight and getting into shape will soon stall. You will be forced to upgrade to running if you truly wish to pursue fitness. Walking is terrific, but does not provide the long term results that running can.

The overall benefits of running will far outweigh that of merely walking. It simply does not burn the amount of calories that running can. Simply put, running will get you results much faster than walking. If you can not run for very long, consider upgrading from walking to jogging or power walking, and then to running.

One of the main differences between the two is the amount of impact suffered. Although running will provide better and faster results, you will be subjecting your body to a fair amount of repetitive pounding which can lead to the inflammation of the ankles, knees and hips. Walking, on the other hand, has significantly less impact on the joints. Consider the effects of impact when deciding which activity will be the backbone of your workouts.

Both of these activities are great for the body. Both will burn calories and help you get into shape. There are some significant differences that should be considered. Walking is a great way to start out, but your results will be limited. Running is much more effective, but can have a bigger impact on your body. Weigh the pros and cons and decide which is best for you.

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Best Fat Burning Workouts – Get the Best Tips to Have a Sexy Beach Body in Time For Summer!

Normally, the human body can adapt to an exercise routine in about 4-6 weeks time. The more regular you are in your routine, the more efficient the body will become at those movements, so providing quicker results. But the goal of any workout should be to stimulate the metabolism. This does not mean that you keep following your routine of treadmill and elliptical every single day. The best fat burning workouts are those that allow you to burn tremendous amounts of fat while boosting metabolism and fitness levels. You need to incorporate interval training along with some cardiovascular workouts. Interval training can be practiced 3-4 days a week that consist of a combination of high and low intensity exercises, which helps in speeding up the metabolism within your body.

The main advantage of interval training is that one does not have to workout for long periods of time. If we take the treadmill as an example, the interval training will consist of a five-minute warm-up at a low speed with a gradual increase in the speed every minute or so. This should be done for a total of 15 minutes at one go. Increase the level of intensity I mile per hour. Then take a five-minute break. At this point, three sets would be performed, adjusting the speed according to the intensity.

Most people lay emphasis on how many calories they are burning during a workout, but the most important thing is to make sure you continue the process of burning those calories even 24 to 48 hours after the workout. The best fat burning workouts should help you a great deal when trying to lose weight. So, begin the time stated above and be sure to push yourself when you feel you're starting to plateau.

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5 Ways to Get an Aerobic Workout in Your Women’s Leotards

So, you want to get fit for summer? Good for you! If you want a fun way to get fit, look no further than aerobic exercise. This kind of exercise is all about short bursts of intense energy. It can be really cool, especially when you glam it up in women's leotards and add some music to the mix. You can be like Madonna dancing around the mirrored ballet studio in sexy hot pink women leotards in the “Hung Up” music video. The best thing about aerobic exercise is that you can do it for free: There's no need for gym membership or fitness classes. You can do it in the comfort of your own home, or your own neighborhood, in your cool and comfy women's leotards. Here are five ways to get a fun, fabulous and fashionable workout.

1. Sprint! Sprinting is a great way to get your heart pumping and your body sweaty. Don your coolest pair of sporty women's leotards and sneakers, zero in on your favorite hill or steep road, and away you go. Sprint as fast as you can to the top, and really let your legs and arms pump. Play your most stimulating music on your iPod to help you keep up the intensity. Jog back down the hill, and sprint right up again.

2. Get Angry! Put on your blackest women's leotards, don some boxing gloves, and be like Hilary Swank in “Million Dollar Baby”: Take out everything you're angry about on a punching bag. Set your stop watch and make yourself punch for intense 30-second periods. Rest for 30 seconds, and then go again. Boxing is a surefire way to work up a sweat in a hurry.

3. Sit! No, not sit on the couch and chill out in front of the television. Sit … up! Try all manner of calisthenics, and try doing them fast. Take your pick: Lunges, jumping jacks, sit ups, crunches, pushups, pull-ups, squats and dips. Try to do 20 in a row, or go all out for 30 seconds. Then, take a short rest, and do it again.

4. Dance! Yes, dancing is a great way to get an aerobic workout, and it's fun, too! Put on your hottest women's leotards so you can move your body freely, pump up the techno, jazz, hip hop or disco music – or whatever takes your fancy – and go crazy. If you think you're not dancing intensely enough, consider getting a dance aerobic DVD that will keep you motivated and entertained with high-energy music and moves.

5. Jump! If you're starting to feel a little lonely after all the above solo aerobic exercises, put on your most spectacularly 80s fluro women's leotards and socks, find a friend, hit the street and jump rope. Jumping rope is a super fun and social way to get your heart pumping. Once you've mastered the basic jumping, try other moves like alternate foot jump, criss-cross, double under, combination jumps, skier, bell, scissors, jumping jack and can-can.

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How Much Cardio to Lose Belly Fat? What Do You Need to Do?

It is widely known that doing cardiovascular workouts is an excellent way to burn fat. However, it's unclear how much of it you need to do. Let's say that you want to get flat abs, how much cardio should you do to lose belly fat? How can you make sure you're not overdoing it or doing too little of it?

This is not a simple question to answer. While all cardiovacular workouts will burn some fat in the natural course of things, the truth is that it is nearly impossible to specifically say how many cardio workouts are needed to lose all your excess belly fat. This depends on a number of factors:

1. How much fat you need to lose to get flat abs – If you have just 5 pounds to shed you may be able to do it quite faster than if you have 30 extra pounds to burn off.

2. Your choice of workout – Not all cardio workouts burn fat at the same rate. Some are naturally more intensive than others. Some of the workouts I recommend include running, swimming, kickboxing, and rowing. Doing these workouts should result in a faster fat burning rate from your abs and the rest of your body too.

3. The harder you push yourself on every workout (within reason), the less overall cardio you will need to lose belly fat fast. This stands to reason as this is a calories game. You need to burn off as many calories as possible to get rid of the fat. So, the more intensive your workouts, the faster you will get results and the less time you'll have to put in to doing them.

4. The rest of your routine is also important, for to really lose belly fat fast you need to also engage in high intensity strength training that will help you boost your metabolism and to follow a healthy and sensible diet plan, the kind that helps you to get rid of fat and not gain it.

The largest factor in determining how much cardio you need to lose belly fat and get flat abs is how you perform your workouts: which workouts you choose to do and how hard you do them. Your biggest focus should be on intensity: if you workout hard and eat right you will get fast results. If not, it may take a while to get to your desired body.

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