Cardio Workout for Weight Loss What Mistakes You Could Do

August 23, 2010 By admin Leave a Comment

I think it should be clear for everyone, that using cardio is essential for weight loss. It seems at last people realise that diets can´t work all by themselves. That is very good indeed. But there is so much confusion about cardio training in general. On expert says you should do steady state training, the other suggests intervals and so on. The average people are so confused that they muck up their cardio training.

A BIG reason why so many people fail to lose weight with cardio is that, they just don´t burn enough calories. People worry so much about what exercise or workout they should use. It is just silly if someone walks on the treadmill only a few miles per hour for 30 minutes and thinking that with “X” duration completed, they are assured to get the results they want.

Then there are the other group of folks, who do very short and intense workout, that they read in some bodybuilding magazine. Just because the workout is high in intensity and it is performed in intervals, they too think they are assured to get the results they want.

You don´t have to be a genius to figure out that you lose fat if you have a caloric deficit. So you need to burn more calories than you consume. It is very important to know how many calories you burn, not how you do it.Total calories burned is a product of INTENSITY times DURATION, not intensity OR duration.

If you focus to much on the intensity or to much on the duration, then you end up with fustrating results. The only way to find out what is the perfect cardio workout for you is to test it. Some like a more intense workout and some like a steady, but longer workout.

At the end of the day it does not matter what calories you burn or how you do it. What matters is how many calories you burned during the day.Remember that nutrition is the foundation on which every fat loss program is built. Many people increase their food intake at the same time as they start a cardio training program and that is a big mistake. Basically you put back all the calories you burned in the gym.

To lose weight you have to burn more calories then you consume. And cardio burns calories.

Simple!

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Filed Under: Weight training programs Tagged With: Cardio, Loss, Mistakes, Weight, What, Workout

The 3 Cardio Exercise Equipment You Should Use

August 13, 2010 By admin Leave a Comment

Each time I walk into my local gym, I always see a variety of cardio exercise equipment to the right of the entrance. Not surprisingly, they have a lot of them and they are almost always packed with people. Every now and then, I wonder if these people actually know how to use these machines effectively or if they’re even feeling that they’ve worked out. In this post, you will find that there are no good or bad cardio machines. To get the most benefit out of them, you just have to know how to use them more efficiently.

Not all cardio exercise equipments are made equal. So, I’m going to categorize them into their level of effectiveness. Here they are:

#1 The Treadmill

The treadmill is the king of cardio exercise equipments. But, you’d have to know how to use it to your advantage. Obviously, running would burn more calories compared to walking. The common mistake that a lot of people make when they’re on the treadmill is to either run at a steady, medium speed or hold on to the side rails while walking on an incline or both. There’s probably other mistakes out there but these two are very common.

To use the treadmill to more effectively, you’d have to give yourself a little bit more challenge by running at different intensities. For instance, you can warm-up at 3.5 mph for 3 minutes. After warm-up, you can run at a faster pace at 4.5 mph for 20 seconds then increase your speed to 6 mph for another 20 seconds. You can then repeat this sequence without the warm-up section 4 more times then end with a cool-down. This protocol is called high intensity interval training or HIIT and its intensity will help you burn more calories during and after your workout. Beginners can usually follow these instructions without a problem. Once you’ve been doing these intervals for 2-3 weeks, you can progress by increasing your speed or your interval time.

So, the next time, you’re at the gym, head for the treadmill first and use these instructions for running more effectively.

#2 The Stairmaster

The stairmaster is a great equipment and for good reason. This cardio equipment provides a great, effective alternative when you want to take a break from running. To use the stairmaster, think of high intensity intervals again. Warm-up for a few minutes and climb at a higher speed for your intervals. You can start with 4 intervals at 20 seconds and go up from there. Remember to always cool down or move on to the Elliptical as detailed below.

#3 The Elliptical

The elliptical is probably the busiest cardio machine in the gym. A lot of people tend to like it simply because they don’t have to run or lift their foot off the ground when they use it. I put it as the #3 machine because it has its place if you’re trying to lose weight. But, it definitely shouldn’t be your “go to” equipment if losing fat is your goal.

To use the Elliptical more effectively, you would have to use it after you’ve done your high intensity intervals on the treadmill or the stairmaster. As soon as you’re done with your intervals, you can then use the Elliptical for another 20 minutes. This helps you burn any fat that is floating in your blood system so that you don’t end up storing it again. When you do your cardio in this sequence, you will be very efficient at burning more calories and more fat in less time.

In conclusion, you interchange the stairmaster or the treadmill when you want to do your high intensity intervals but only use the elliptical after the intervals. The rule is not to use the elliptical as a supplement to your cardio routine but not as the only cardio exercise equipment you use. If you use these machines as directed in this article, you will see the fat melt off your body in all the right spots.

Anna Dornier is a certified personal trainer who specializes in fat loss. Get your free 4-week fat loss jumpstart plan and e-book, The Fat Loss Primer, by visiting her blog at www.pathtofatloss.com
Filed Under: Weight training Tagged With: Cardio, Equipment, Exercise., Should

The 3 Cardio Exercise Equipment You Should Use

August 13, 2010 By admin Leave a Comment

Each time I walk into my local gym, I always see a variety of cardio exercise equipment to the right of the entrance. Not surprisingly, they have a lot of them and they are almost always packed with people. Every now and then, I wonder if these people actually know how to use these machines effectively or if they’re even feeling that they’ve worked out. In this post, you will find that there are no good or bad cardio machines. To get the most benefit out of them, you just have to know how to use them more efficiently.

Not all cardio exercise equipments are made equal. So, I’m going to categorize them into their level of effectiveness. Here they are:

#1 The Treadmill

The treadmill is the king of cardio exercise equipments. But, you’d have to know how to use it to your advantage. Obviously, running would burn more calories compared to walking. The common mistake that a lot of people make when they’re on the treadmill is to either run at a steady, medium speed or hold on to the side rails while walking on an incline or both. There’s probably other mistakes out there but these two are very common.

To use the treadmill to more effectively, you’d have to give yourself a little bit more challenge by running at different intensities. For instance, you can warm-up at 3.5 mph for 3 minutes. After warm-up, you can run at a faster pace at 4.5 mph for 20 seconds then increase your speed to 6 mph for another 20 seconds. You can then repeat this sequence without the warm-up section 4 more times then end with a cool-down. This protocol is called high intensity interval training or HIIT and its intensity will help you burn more calories during and after your workout. Beginners can usually follow these instructions without a problem. Once you’ve been doing these intervals for 2-3 weeks, you can progress by increasing your speed or your interval time.

So, the next time, you’re at the gym, head for the treadmill first and use these instructions for running more effectively.

#2 The Stairmaster

The stairmaster is a great equipment and for good reason. This cardio equipment provides a great, effective alternative when you want to take a break from running. To use the stairmaster, think of high intensity intervals again. Warm-up for a few minutes and climb at a higher speed for your intervals. You can start with 4 intervals at 20 seconds and go up from there. Remember to always cool down or move on to the Elliptical as detailed below.

#3 The Elliptical

The elliptical is probably the busiest cardio machine in the gym. A lot of people tend to like it simply because they don’t have to run or lift their foot off the ground when they use it. I put it as the #3 machine because it has its place if you’re trying to lose weight. But, it definitely shouldn’t be your “go to” equipment if losing fat is your goal.

To use the Elliptical more effectively, you would have to use it after you’ve done your high intensity intervals on the treadmill or the stairmaster. As soon as you’re done with your intervals, you can then use the Elliptical for another 20 minutes. This helps you burn any fat that is floating in your blood system so that you don’t end up storing it again. When you do your cardio in this sequence, you will be very efficient at burning more calories and more fat in less time.

In conclusion, you interchange the stairmaster or the treadmill when you want to do your high intensity intervals but only use the elliptical after the intervals. The rule is not to use the elliptical as a supplement to your cardio routine but not as the only cardio exercise equipment you use. If you use these machines as directed in this article, you will see the fat melt off your body in all the right spots.

Anna Dornier is a certified personal trainer who specializes in fat loss. Get your free 4-week fat loss jumpstart plan and e-book, The Fat Loss Primer, by visiting her blog at www.pathtofatloss.com
Filed Under: Weight training Tagged With: Cardio, Equipment, Exercise., Should

The 3 Cardio Exercise Equipment You Should Use

August 13, 2010 By admin Leave a Comment

Each time I walk into my local gym, I always see a variety of cardio exercise equipment to the right of the entrance. Not surprisingly, they have a lot of them and they are almost always packed with people. Every now and then, I wonder if these people actually know how to use these machines effectively or if they’re even feeling that they’ve worked out. In this post, you will find that there are no good or bad cardio machines. To get the most benefit out of them, you just have to know how to use them more efficiently.

Not all cardio exercise equipments are made equal. So, I’m going to categorize them into their level of effectiveness. Here they are:

#1 The Treadmill

The treadmill is the king of cardio exercise equipments. But, you’d have to know how to use it to your advantage. Obviously, running would burn more calories compared to walking. The common mistake that a lot of people make when they’re on the treadmill is to either run at a steady, medium speed or hold on to the side rails while walking on an incline or both. There’s probably other mistakes out there but these two are very common.

To use the treadmill to more effectively, you’d have to give yourself a little bit more challenge by running at different intensities. For instance, you can warm-up at 3.5 mph for 3 minutes. After warm-up, you can run at a faster pace at 4.5 mph for 20 seconds then increase your speed to 6 mph for another 20 seconds. You can then repeat this sequence without the warm-up section 4 more times then end with a cool-down. This protocol is called high intensity interval training or HIIT and its intensity will help you burn more calories during and after your workout. Beginners can usually follow these instructions without a problem. Once you’ve been doing these intervals for 2-3 weeks, you can progress by increasing your speed or your interval time.

So, the next time, you’re at the gym, head for the treadmill first and use these instructions for running more effectively.

#2 The Stairmaster

The stairmaster is a great equipment and for good reason. This cardio equipment provides a great, effective alternative when you want to take a break from running. To use the stairmaster, think of high intensity intervals again. Warm-up for a few minutes and climb at a higher speed for your intervals. You can start with 4 intervals at 20 seconds and go up from there. Remember to always cool down or move on to the Elliptical as detailed below.

#3 The Elliptical

The elliptical is probably the busiest cardio machine in the gym. A lot of people tend to like it simply because they don’t have to run or lift their foot off the ground when they use it. I put it as the #3 machine because it has its place if you’re trying to lose weight. But, it definitely shouldn’t be your “go to” equipment if losing fat is your goal.

To use the Elliptical more effectively, you would have to use it after you’ve done your high intensity intervals on the treadmill or the stairmaster. As soon as you’re done with your intervals, you can then use the Elliptical for another 20 minutes. This helps you burn any fat that is floating in your blood system so that you don’t end up storing it again. When you do your cardio in this sequence, you will be very efficient at burning more calories and more fat in less time.

In conclusion, you interchange the stairmaster or the treadmill when you want to do your high intensity intervals but only use the elliptical after the intervals. The rule is not to use the elliptical as a supplement to your cardio routine but not as the only cardio exercise equipment you use. If you use these machines as directed in this article, you will see the fat melt off your body in all the right spots.

Anna Dornier is a certified personal trainer who specializes in fat loss. Get your free 4-week fat loss jumpstart plan and e-book, The Fat Loss Primer, by visiting her blog at www.pathtofatloss.com
Filed Under: Weight training Tagged With: Cardio, Equipment, Exercise., Should

The 3 Cardio Exercise Equipment You Should Use

August 13, 2010 By admin Leave a Comment

Each time I walk into my local gym, I always see a variety of cardio exercise equipment to the right of the entrance. Not surprisingly, they have a lot of them and they are almost always packed with people. Every now and then, I wonder if these people actually know how to use these machines effectively or if they’re even feeling that they’ve worked out. In this post, you will find that there are no good or bad cardio machines. To get the most benefit out of them, you just have to know how to use them more efficiently.

Not all cardio exercise equipments are made equal. So, I’m going to categorize them into their level of effectiveness. Here they are:

#1 The Treadmill

The treadmill is the king of cardio exercise equipments. But, you’d have to know how to use it to your advantage. Obviously, running would burn more calories compared to walking. The common mistake that a lot of people make when they’re on the treadmill is to either run at a steady, medium speed or hold on to the side rails while walking on an incline or both. There’s probably other mistakes out there but these two are very common.

To use the treadmill to more effectively, you’d have to give yourself a little bit more challenge by running at different intensities. For instance, you can warm-up at 3.5 mph for 3 minutes. After warm-up, you can run at a faster pace at 4.5 mph for 20 seconds then increase your speed to 6 mph for another 20 seconds. You can then repeat this sequence without the warm-up section 4 more times then end with a cool-down. This protocol is called high intensity interval training or HIIT and its intensity will help you burn more calories during and after your workout. Beginners can usually follow these instructions without a problem. Once you’ve been doing these intervals for 2-3 weeks, you can progress by increasing your speed or your interval time.

So, the next time, you’re at the gym, head for the treadmill first and use these instructions for running more effectively.

#2 The Stairmaster

The stairmaster is a great equipment and for good reason. This cardio equipment provides a great, effective alternative when you want to take a break from running. To use the stairmaster, think of high intensity intervals again. Warm-up for a few minutes and climb at a higher speed for your intervals. You can start with 4 intervals at 20 seconds and go up from there. Remember to always cool down or move on to the Elliptical as detailed below.

#3 The Elliptical

The elliptical is probably the busiest cardio machine in the gym. A lot of people tend to like it simply because they don’t have to run or lift their foot off the ground when they use it. I put it as the #3 machine because it has its place if you’re trying to lose weight. But, it definitely shouldn’t be your “go to” equipment if losing fat is your goal.

To use the Elliptical more effectively, you would have to use it after you’ve done your high intensity intervals on the treadmill or the stairmaster. As soon as you’re done with your intervals, you can then use the Elliptical for another 20 minutes. This helps you burn any fat that is floating in your blood system so that you don’t end up storing it again. When you do your cardio in this sequence, you will be very efficient at burning more calories and more fat in less time.

In conclusion, you interchange the stairmaster or the treadmill when you want to do your high intensity intervals but only use the elliptical after the intervals. The rule is not to use the elliptical as a supplement to your cardio routine but not as the only cardio exercise equipment you use. If you use these machines as directed in this article, you will see the fat melt off your body in all the right spots.

Anna Dornier is a certified personal trainer who specializes in fat loss. Get your free 4-week fat loss jumpstart plan and e-book, The Fat Loss Primer, by visiting her blog at www.pathtofatloss.com
Filed Under: Weight training Tagged With: Cardio, Equipment, Exercise., Should

How Can Cardio Circuit Training Help You

August 3, 2010 By admin Leave a Comment

If you’re doing the same old boring workout all the time and find it hard to get motivated to get to the gym: Give cardio circuit training a try. Instead of jumping on the stair master for 30 minutes or doing a 5 mile on the treadmill, try mixing things up a little.

Cardio circuit training is exactly what the name implies. You mix your exercises together in a series of short circuits, rather than enduring on long session on a single piece of equipment. Try one session of treadmill, stair master and seated rowing machine — all for ten minutes each. The key is no, or little rest between sessions.

The theory can be applied to almost any equipment in your gym or home. For example, using weight machines. Try leg presses, followed by a bench press, then cap it off with barbell curls. Normally doing muscle building exercises are just that, muscle building exercises. Combining them together into a cardio circuit training session turns them into a one-two punch for strength and aerobic conditioning.

The reason a routine like this never gets boring is because you have literally hundreds of different machines and pieces of apparatus to keep boredom out of the picture. You can switch up your routine any time, with different exercises on different machines, mixing traditional aerobic machines, with muscle building exercises anytime.

Athletes have been doing this type of circuit training for years. Instead of heading to the gym, you can go to your local park or track: Mix sprints with, long distance, then run over to the volleyball or tennis court for a set or two.

Mixing different exercises in this fashion can burn up to 20-30% more calories per workout session. This is often due to the fact that most of us start off strong, then generally start to pace ourselves as the workout goes on. Go ahead and give it a try sometime, you might be surprised at the pounds it will shed over the course of a month or two.

Learn more about cardio circuit training at our fitness tips website.

Filed Under: Weight training Tagged With: Cardio, Circuit, Help, Training

Cardio Exercise Is Critical To Permanent Weight Loss

August 3, 2010 By admin Leave a Comment

What is cardio exercise?

Cardio exercise put simply is any form of exercise such as walking, running, jogging, cycling which you do long enough to push your heart and lungs to a greater degree of activity. Many people will also use the term “aerobic” exercise to describe the same thing but regardless of what it is called you simply need to use the bigger muscles in your body(such as your legs, back, chest) to describe it as cardio exercise.

However in order to maximize the benefit that you will surely derive from cardio exercise it is important to recognise two key factors.

1. Warming Up

Before engaging in cardio exercise it is vital that you warm up properly and those who are most unfit will need to warm up the longest because their muscles will have become unaccustomed to any physical activity.

2. Cooling Down

Cooling down after your cardio exercise is equally important and the reason for this is the necessity to get your body temperature and blood flow back to normal. This cooling down also assists with preventing the blood from gathering at one point in your body which can occur if you have been exercising vigorously.

To derive maximum benefit from your cardio workouts you need to strike a balance between the limited benefit you would gain from walking around the shopping mall and working flat out to the point where you risk injury and increase the risk of infections and burnout.

So, how do you strike this balance? The most accurate and reliable way is to monitor your heart rate and this can be done by simply counting the number of beats of your heart per minute (your pulse). This can be done easily with a heart rate monitor or a stopwatch and measuring your pulse at your wrist and counting the number of beats in a minute.

The great thing about cardio exercise is that research carried out by medical professionals has shown that you can significantly reduce your risk of heart trouble by exercising aerobically for 20 minutes three times a week. However if your goal is to achieve permanent weight loss then you will need to augment your cardio exercise by changing your diet and starting a weight training program.

The reason for this is that put simply it would be difficult to engage in enough cardio exercise on its own which would burn sufficient calories to shed the pounds. Consider this-in order to lose one pound of weight you need to burn around 3,500 calories; a 30 minute walk will only burn around 100-150 calories, depending on intensity of effort.

In conclusion to obtain permanent weight loss you will need to let cardio exercise form one leg of a triumvirate which must also include a weight training program and a change in diet.

Filed Under: Weight training programs Tagged With: Cardio, Critical, Exercise., Loss, Permanent, Weight

Should You Continue Doing Cardio Interval Training Exercises

July 30, 2010 By admin Leave a Comment

A study conducted by the U.S. 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 high in fat content and being inadequately physically active.

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 therefore 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.

The author helps to provide inside information on the best Weight Loss tips. Visit his latest website on Kids Leash and read his latest article on Toddler car seat covers.

Filed Under: Weight training exercises Tagged With: Cardio, Continue, Doing, Exercises, Interval, Should, Training

Cardio and Weight Training How Much Should You Do

July 30, 2010 By admin Leave a Comment
A lot of people lift weights so they can get bigger and stronger and they feel that any type of cardio training or conditioning work would be detrimental to them. They think that cardio work will cut into their recovery ability and also will hurt their ability to get bigger. Yes, running and other cardio fitness workouts do burn calories and you will have to eat more to balance out the fitness work but not as much as you would think. Thirty minutes of fairly vigorous cardio will burn about 500 calories. That is equivalent to about 2 protein bars.

If your goal is to get bigger and gain muscle then you need to balance your weight training and cardio training. One method is to lift three days a week and do cardio or conditioning work two days a week. You should keep your weight training workouts to around 45 minutes and your cardio work to 30 minutes. This will work for the average individual training to get in or stay in shape.

If you can only training three days a week then I would do my cardio work before my weight training. This will help get you warmed up, give you heart and lungs the work they need, and keep your metabolism going. This is not carved in stone, some people prefer doing their lifting first. I think either way is fine as long as you are doing some type of cardio along with your lifting.

Competitive bodybuilders and other athletes that are trying to maintain size and lose body fat may want to follow a different type of program. While training for a contest, your cardio workouts need to be brief and done at a moderate pace. This is because your lifting workouts will be very intense. As you get closer to the contest and are trying to rid body fat then you need to increase your fat burning or cardio activity. This could be riding a bike for 45 minutes twice a week and running three to five miles twice a week. You also want to perform your cardio workout at a relaxed pace. If you can’t carry on a conversation while biking or jogging, you are working out too intensely. Performing at a moderate pace can use up to 90 percent stored fat as fuel.

Not many people like to do conditioning work but it is very important for any athlete who wants to perform better or in fact for the average individual who may want to live a little longer. The obvious health benefits from cardio and other conditioning work make it a fair trade if you don’t want to give up lifting time. As mentioned earlier, there are many ways to balance this out.

Power boost your training program at http://www.totalstrengthcoach.com
Filed Under: Weight training exercises Tagged With: Cardio, Much, Should, Training, Weight

Weight Machines And Cardio Can Slim You In a Month

July 29, 2010 By admin Leave a Comment

Free weight machines and free weights differ in the respect that free weights can be moved freely in a concentrated area of space. Free weight machines are restricted to moving in one of two directions.

Looking For A Cardio Task,Visit http://www.healthuse.com/2009/07/free-weight-machines/

Home workout equipment often consists of one machine that will perform a variety of functions and the machine easily converts to a heavier weight by simply inserting a pin in a block of weights, or by adding weight plates, or by adding a band. Some of the most widely known are:

Total Gym uses the body weight of the user and elevation – the more extreme the elevation, the more difficult the workout. Never underestimate the body as a weight in strength training – and this unit folds up to be rolled into a closet or under a bed.
Bowflex, by Nautilus, has two types of machine, the progressive, resistance cable, pulley system with power rod units; and the linear resistance, interlocking, lightweight resistance plates – both are geared for the home user.
Weider makes the Ultimate Gym package, (four people can work at the same time) and single user machines, a Bowflex machine, a sled type of machine that resembles the Total Gym, and separate machines for isolating certain muscle groups like the Smith Rack & Bench. Weider is one of the longest running names in exercise, weight lifting and competition, and workout equipment and machines.
Body-Solid carries a large choice of machines for the home user. Most are geared for a full workout/weight training regime but a few specifically target certain conditions; the G8I claims to allow you to work primary muscles and secondary muscles due to 3-deminsional independent motion giving more defined muscle development. Almost all machines are guaranteed for life and most are listed as being commercially rated.
Yukon has a variety of workout machines, mostly geared to single or two user stations and a few have no leg press available. Yukon has a specialized lat machine and delt machine available.

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Filed Under: Weight training Tagged With: Cardio, Machines, Slim, Weight
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