Posts Tagged ‘Workout’

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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Need Help Choosing a Good Cardio Workout?

September 10th, 2010 admin

Most exercisers know that there are two vital components to a successful fitness program. Number one, you want to build muscle by participating in weight training. Number two, you must keep your heart healthy with cardiovascular fitness activities, usually called “cardio.” Unfortunately, many people find cardio, specifically running, to be a difficult challenge. The solution to this is, quite simple; pick a new activity! Let us give you a few ideas on some good cardio workouts.

There are a lot more cardio activities than one might imagine. However, many people get trapped by the idea that a good cardio workout must include running. This is simply not true. There are literally hundreds of activities that can get your heart rate up and produce the unbelievable benefits that come with consistent cardio activity.

Just what are these benefits that have fitness experts talking about cardio? Well, first and foremost, a good cardio workout strengthens your heart. This helps reduce your risk for cardiovascular disease, high blood pressure, and even a heart attack. A good cardio workout also burns a large amount of calories, which is great for helping you achieve your weight loss goals. Plus, as you burn fat, the muscles you have, become more visibly defined. This makes cardio a key ingredient for six-pack abs. Finally, a good cardio workout improves your stamina and endurance. This means daily activities get easier, sports become more enjoyable, and strength training can be done for longer, tougher sessions.

Getting back to the varieties of cardio, it is true that running gets a lot of attention in the fitness world. However, not everyone enjoys running and even regular joggers should mix up their cardio to challenge their bodies in new ways. So, let’s take a look at some of the other good cardio workout options that are available to get your heart pumping and sweat flowing.

A good cardio workout should consist of activities you enjoy both indoors and out. If you prefer the comfort of your home gym or the community of the local gym, your best choice is one of the many pieces of cardiovascular equipment commercially available. These include the staple treadmill and the traditional stationary bike. Bikes are great for cardio health and promote lower body strength without putting as much shock on joints as the treadmill does. Plus, those who like to bike can take their activity outdoors when the weather is nice or join a spin class for a group cardio session. Indoor cardio can also include the elliptical trainer, which is an excellent workout because it combines upper and lower body movement.

For those who prefer the outdoors, running and biking seem to be the norm and are also good cardio workouts. However, rigorous hiking, rowing, rock climbing, and swimming are also great activities. If you live near the beach, you can also add surfing to your workout regimen. Finally, playing outdoor sports that require multiple athletic skills also counts towards your much-needed cardio. So, get out there and join a soccer team, hit the ski slopes, or play a game of tennis.

Ultimately, each new cardio exercise you try will challenge your body in a unique way. For example, biking will work leg muscles that are not engaged while rowing. To create your best body, you will want to mix up your routines and perform more than one of these cardio exercises.

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The Best Cardio Workout To Burn Stubborn Body Fat

August 26th, 2010 admin

There a couple different approaches in doing cardio to burn body fat. Some people recommend you do “low intensity” cardio for long stretches at a time to burn body fat. The thought process is that you need to train at a moderate intensity to get your heart rate to the target zone to burn body fat. It has been argued that if you get your heart rate too high, you will begin to burn carbohydrates instead of body fat. Some people argue that high intensity cardio will allow you to burn more total calories in your cardio workout. Creating a “calorie deficit”, by burning more calories than what you take in, is another great way to lose body fat. Let’s compare the two different approaches in detail.

The Low Intensity Cardio Workout

This is the cardio workout that is currently being pushed by the mainstream. This cardio workout is often used due to the great results it gets. Low intensity cardio is very effective at targetting body fat for energy instead of just burning calories in the body. If the body burns fat for energy, you will lose body fat. It just makes sense. Most of the cardio equipment these days comes with a heart rate display. This is the best way to make sure that you reach the correct intensity level to burn body fat. In about 10 minutes of low intensity cardio, you will reach your target heart rate. It is suggested to stay within that zone for at least 30 minutes for good results.

The High Intensity Approach

This form of cardio is used much less than low intensity cardio. Training at a high intensity level can be tough, since you have to push yourself pretty hard. This cardio method gets great results as well. High intensity cardio will burn a lot more calories than low intensity versions, since it gets your heart rate to a much higher level. The calories burned are a mix of fat calories along with carbohydrate calories stored in the body. The idea behind focusing on burning calories in your workout is to burn more calories than what you consume each day. Creating a calorie deficit, by burning more calories than what you eat, will allow you to lose body fat.

The Challenges of 2 Types of Cardio Workouts

Once you get your heart rate up to the correct level, the low intensity cardio workout will burn body fat. The problem lies in the fact that it can take anywhere between 5-10 minutes to get your heart rate to the optimum level to burn body fat. The first 5-10 minutes of low intensity cardio aren’t very productive at burning body fat. Working at a high intensity is tough to maintain for long periods, even though it is effective at burning calories. Working at an intense level for over 10-15 minutes is extremely difficult.

How to Combine The Two Approaches Into One Awesome Cardio Workout

If planned strategically, you will benefit from doing both high intensity and low intensity cardio in the same workout. If you replace that “unproductive” first 10 minutes of the low intensity cardio with high intensity cardio, you will get better results when you hit the low intensity cardio after that. Find a treadmill or exercise bike and set it at a high level. Push yourself really hard for 10-15 minutes. After working your heart rate up with high intensity cardio and burning a bunch of calories for 10-15 minutes…switch to low intensity cardio and keep it there for another 20-30 minutes. This will burn calories and create a calorie deficit as well as burning body fat during the workout. I keep my body fat around 8% year round training in this manner.

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