Archive for the ‘Cardio’ Category

Get The Alpha Male Body And Burn Fat With Cardio Exercises

September 5th, 2011 admin

To lose weight and keep trim you need to perform cardio exercises on a regular basis. The basic rules to losing weight are to lower your calorie intake, and increase the amount of calories you burn. In general you need to perform 30 – 45 minutes of cardio exercises 3 – 5 times a week to achieve this.

There are many cardio exercises that you can perform. Any exercise that increases your heart rate into your target zone and maintains it for 20 minutes or more is considered a cardio exercise. High intensity cardio is the most effective way to lose body fat. If you have a slow metabolism it is even more important to perform cardio exercises.

The best time to perform cardio exercises is in the morning. This is because your carbohydrates are at a minimum at this time in the day. Another good time to carry out cardio exercises is after a weight training session as your body is low on carbs and you will burn body fat for energy.

Remember that it is important to perform a mixture of weight training and cardio exercises. Both work great together to help lose body fat, and build muscle.

Cardio exercises

Walking

Walking is a good cardio exercise if you have just started to try and lose weight, or haven’t exercised in a while. I try and walk to places if they are not too far away rather than drive or get a taxi.

Running / Jogging

This type of exercise has high fat burning potential. Early morning or evenings are the best time to perform these exercises. Try running in your local park or around your local streets.

Treadmills/ Rowing Machines/ Cross Trainers

You can perform a few different types of exercises such as walking, running etc using these exercise machines. You can also add resistance to your training and increase the intensity which is great for fat burning.

Cycling / Stationary Cycling

You can take your mountain bike out for a cycle once in a while. This will give you a break from the gym and you can have fun doing it. Stationary biking is also very good for burning calories.

As you perform cardio exercises on a regular basis you will start to find it getting easier. Therefore you need to add resistance to take your cardio respiratory out of its comfort zone.

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Cardio Dance Workout Programs

August 21st, 2011 admin

Dance Fitness – A good fitness mantra

Combining dance and exercising is really a great idea. Dance fitness now-a-days is hugely popular among the masses and has become a big business in gyms and dance studios. Dance fitness routines can help an individual to stay trim and toned with the fun filled forms of exercises. They remove the boredom that is associated with ordinary fitness workouts. Now-a-days more and more people are joining cardio dance workout programs offered by dance fitness companies to encapsulate dance in their exercising regimes.

Cardio Dance Workout Programs:

Cardio dance workout programs are designed to offer more freedom and fun in cardio workout. Through cardio workout programs one can learn to develop balance, strength, coordination and flexibility and to workout for total fitness. The cardio dance workouts will not only help you lose weight by fat burning exercises, but will also elevate heart rate and improve your mood. Dance forms like Latin dance, Spanish, hip hop etc. are gaining popularity as options for cardio dance workouts. As cardio workout, Latin dance with dance steps like Cha Cha, Salsa, Merengue, Tango, Bachta, Cumbia and Mambo it will help burn off extra calories while having fun with dancing. Dancing to Latin music you can move naturally to the rhythm bringing your own style of dance into the cardio workout routine.

Latin Dance Classes:

To learn the Latin dance forms for perfect cardio workout, joining Latin dance classes offered by reputed dance fitness company can be the best way. These dance classes generally offer various dance fitness packages for different workout requirements of different people. They are usually taught by dance fitness instructors who have deep knowledge about various dance styles and their health benefits. These dance instructors having perfected each dance style can teach you various Latin dance forms to perfection so that you can get best of the benefits with Latin workout. Combination of a great physical workout and an amazing mental challenge is the best thing that Latin dance offers. This is what you get to learn at these dance classes i.e concentrating while dancing to gain all the benefits. They teach you quick steps, arm movements, turns, spins, kicks, jumps, extend arms, legs and waist for beautiful body shape. These Latin dance classes offer cardio workout programs for those who want to combine Latin dance in their workouts for cardio.

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Best Cardio Workout For Fat Loss

January 9th, 2011 admin

In order to lose body fat effectively, you have to do cardio and there is no way around it. Many fitness enthusiasts have over looked the benefits cardio workout. The main reason here is because doing cardio exercise is very boring for some people and also, it is very difficult for unfit people to start a cardio workout program because they feel discourage when the cannot complete a run while others can.


Therefore, the best cardio workout for a particular person must be carefully design to meet his or her needs so that they can stick to the cardio workout program and burn fat. There are many strategies of doing cardio like interval training, high intensity interval training, fartlek training and conventional style method.


Here, we are just going to discuss how to design yourself, the best cardio workout for yourself. In the nutshell, the best cardio workout for a person is when the heart rate is elevated for at least thirty to forty five minutes at an intensity of seventy percent to eighty five percent of their maximum heart rate. This heart rate range is called the targeted heart rate.


At this heart rate, the body burns the optimum amount of fat in the body. This means that, if your do your cardio at this heart rate, the percentage of the total calories burned is the highest compared to other heart rates.


To calculate the targeted heart rate for your best cardio workout, follow this formula.


Take two hundred and twenty, minus your age, and then minus your resting heart rate. Then with the figure, multiply it with seventy five percent and eighty five percent. Add your resting heart rate into the two values and that is your targeted heart rate range.


For optimum fat loss, do your cardio workout four to five times a week and each session should last for no lesser than thirty minutes and no more than one hour. Make sure when your doing your cardio, you are in your target heart rate, use a heart rate monitor to monitor your heart rate!


There is much discussion going on which cardio machine is the best. Well, theoretically, if you are in your fat burning zone, any machines will work the same. But there are a few cardio machines that burn calories faster. The excellent calorie burners are the treadmill and the stair master. These cardio machines work the glutes muscle carder than any other machines. Because the glutes is the largest muscle in the body, it will burn a whole lot of calories!


There is another cardio machine that is making a big hit right now. It is called the Wave by Technogym. This particular machine simulates ice-skating and it really can burn calories as fast as the stair master and it works the inner and outer thighs!


You should not be out of breath during the cardio session. You need oxygen to burn of fat. Combine the your cardio workout with weight training and you definitely can see the fat melt off!

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2 Tips to Lose Weight With Cardio Workout

December 11th, 2010 admin

In this article, I’m going to provide you with 2 simple tips how you can lose more weight with your cardio workout sessions.

For those of you who do not know what a cardio workout is – cardio workout is simply exercising on a cardio machine in the gym such as treadmills, rowing machines, upright or recumbent bikes and ellipticals. It is very common to see people who go to the gym regularly getting on these cardio machines.

Those who use these cardio machines regularly may see some weight loss results within 2 – 3 weeks. However, as time goes on, your weight loss results may slow down and eventually come to a crashing halt. Here are 2 tips you can apply immediately to stop that from happening:

Tip #01 – Do whatever you can to distract yourself during cardio workouts

I know cardio workouts can be pretty boring – imagine doing the same old thing over and over again, and you’ll eventually give up doing cardio workouts because the boredom has gotten to you. One thing you can do is to distract yourself during cardio workouts – some people either listen to music, watch television, read books, or even play hand-held games just to distract themselves throughout the whole process – and before you even know it, your 60 minute cardio workout is over!

Tip #02 – Your body will start burning fewer calories over time

The first time you work on a cardio machine, you’ll find that your body burns alot of calories. However, when you are doing the same type of workout over and over again – over time, your body will adapt to it and your body will start to burn fewer calories.

For example, your body may burn 400 calories when you first start your cardio workout in January. You work on the cardio machine regularly and over time, say, in March, you’ll find that your body may only burn 200 calories in each cardio exercise!

The only solution here is to extend the time you work on these cardio machines – let’s say in January, you may be working on it for 30 minutes. You may want to extend this to 45 minutes or even 60 minutes in March.

Follow the above 2 tips closely, and I guarantee you that you’ll be able to lose weight regularly with your cardio workouts. Good luck.

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Four Steps to Cardio Mastery in Bodybuilding

November 8th, 2010 admin

A cardio session can be amplified in certain ways to make it rewarding for a body builder. There are some very essential factors that must be considered in the attempt to make your cardio sessions complementing and rewarding to the muscle gain venture. The danger in getting cardio sessions wrong is that they can harm and deplete the muscles mass via catabolism.

First to go is the fact that cardio exercises and weight lifting exercises must be separated by at least eight hours. Set your cardio and weight training sessions at least eight hours apart. This helps achieve mass and strength gains stimulated by the weight exercises before burning the calories available to the body using cardio exercises. Performing both weight and cardio exercises simultaneously means that most of the calories you would have used to build up are burnt during the cardio exercises.

The objective of training determines the state of your metabolic system at the time you execute the cardio session. If your intent is to gain weight, muscle mass that is, then cardio sessions should be done only after taking appropriate rations of proteins and complex carbohydrates. If your objective is to tone and rip your physique using cardio exercises, then feed on average diets, optimally with the amount of calories that will be adequate, not more and not less, for the session.

The calorie measure should be equivalent to the measure of calories burnt in the session. If your objective in body building is to loose accumulated body fat deposits, then it is recommended that you execute the cardio session on a near empty stomach. This means the calories you burn come from the body fat deposits.

When you decide to incorporate cardio training in your body building routine, ensure that you start small and then gradually get intense with cardio exercises. The intensity achieved in the cardio exercises should gradually increase on preferably weekly basis. This in essence will help reformat the body’s metabolic utilities in such a way that calories burnt during the cardio sessions are budgeted for and catabolism will not eat away your prize, hard-earned mass. The body should be introduced to the cardio gradually so that it learns how to assign nutritional supplies for growth and then the cardio workout where the new growth and existing mass will be ripped to the bone.

Cardio sessions are better done in an irregular routine such that not the same exercises and intensity level is repeated over and over again. It is advisable that you vary the forms of your cardio training by incorporating different exercises like walking, running, biking, rowing, swimming, martial arts and the like. For one, this makes the cardio an exciting, refreshing part of the body building program, not a boring activity that the body is more or less used to.

These for factors can be of great importance when a body builder wants to gain muscles at an optimal rate, burn fat consistently and efficiently and then get ripped. The stair master, treadmill, elliptical machine and bikes will get the job done as long as you get the four leads right.

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