Recommended Cardio workouts for maximum weight loss

July 27, 2010 By admin Leave a Comment

At some point of our life, we at least had done a cardio workout like running or jogging. We all know that one of the most important aspects of your weight loss goals is a regular cardio routine. There are tons of cardio workouts out there, but what are the most effective especially if you’re looking for a full cardio exercise routine? Below are some of the top cardio activities for shedding those extra pounds away and getting in great shape.

Running

Running is one of the most common and popular cardio exercises of all time. Almost all people who regularly do an exercise routine have run as a form or warm-up or as a full time workout. It doesn’t require special equipment except some quality shoes and you can do it anywhere as long as it has a good road to run into. Best of all, you burn serious calories, especially if you add hills and sprints. A 145-lb person can burn 300 (at 5.2 mph) in 30 minutes.

Bicycling

Outdoors or indoors, cycling gives some great cardio. Using all the power in your legs, you’ll increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is. It’s also a great way to go to different places and do some sightseeing especially if you’re doing your workout on long provincial roads.

Swimming

Swimming is one best cardio workout since it’s a full body exercise. The more body parts you involve in your workout, the more calories you’ll burn. Spend 30 minutes doing a simple breastroke routine and you’ll burn almost 400 calories. Best of all, your joints are fully supported so you don’t have to worry about high-impact injuries. It’s also great cross-training for other cardio activities like cycling and running.

Boxing

Boxing is one of the best exercises, not just cardio. You work all of the muscles in the body at the same time. You can do boxing even without equipments if you’re already into it since you can shadow box with an imaginary opponent. While you don’t need gloves for shadow boxing, the extra weight only adds to your workout. Boxing is much effective if you regularly go to a professional boxing gym or have some boxing equipment back at home. Another great benefit of boxing for most people is a higher confidence level.

Walking

If you put a little effort into it, walking is a great cardio exercise, burning about 180 calories in 30 minutes. Adding hills sprints or even a few minutes of jogging daily can increase the amount of calories you burn. Make sure you mix up some types of walking exercise like interval sprinting or brisk walking for maximum calorie burning.

These are just some of the most common cardio exercise workouts you can do daily to get into shape. You can also step up the pace and mix up some of these cardio workouts like running plus biking for a more effective way to lose weight and boost your overall body performance.

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Filed Under: Weight training Tagged With: Cardio, Loss, Maximum, Recommended, Weight, Workouts

Beyond Cardio Beyond Interval Training Lose Fat Faster

July 25, 2010 By admin Leave a Comment

In this article, I have an intriguing discussion about cardio training, which will hopefully get you thinking differently, and trying new things.

You may know I’ve been called the anti-cardio guy before, but this week I’m back posing the question to you… Do you really need cardio training to get lean and in great shape? By the way, you’ll see in a minute that I’m not really “anti-cardio”, just “anti traditional cardio”.

Most fitness buffs, weekend warriors, or anyone trying to get in shape or lose body fat, consider it a fact that they need “cardio” exercise to accomplish these goals. They would never even question it. However, I’m not only questioning it, I’m going to refute it! In fact, you may be surprised to know that some of the leanest and meanest people I know (men and women), NEVER do any type of normal or traditional cardio. And I’ve spent over 15 years working out in various gyms, and hanging out with athletes of all sorts, so I’ve seen it all. I will say that there can be a place for low-moderate level cardio for really overweight or deconditioned people, but even in those cases, there can sometimes be more effective methods.

But what exactly is “cardio”? Most people would consider cardio to be pumping away mindlessly on a treadmill, riding a stationary bike, or coasting on an elliptical machine, while watching the TV screen at their state of the art gym. This is what I call “traditional cardio”. Hmmm, no wonder the majority of people get bored with their workouts and give up after a couple months without seeing results.

But if you look closer, “cardio” can be considered any type of exercise or activity that strengthens the cardiovascular system. I’m not going to get into anything technical like increasing your VO2 max or anything like that. To keep it simple, if it gets your heart pumpin, and gets you huffin and puffin, it’s cardio. I don’t care if you’re holding dumbbells or a barbell and everyone calls it a weight training exercise… it’s still conditioning your heart.

Let’s take a look at a couple examples. Take a barbell (or dumbbell, or kettlebell) clean & press for example, which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn’t matter if you’re not lifting 250 lbs; if 45 lbs is challenging to you, then you will still benefit just as much. At first glance, most people think of the barbell C&P only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 10-15 reps on the C&P. If you used a challenging enough weight, what you’ll find is that your heart rate is probably up to about 80-90% of your recommended max, and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose body fat fast).

Try the same thing for a set of 20 reps of one-arm snatches or swings with each arm with a kettlebell or dumbbell, and tell me your legs aren’t burning, heart racing, and you’re gasping for breath. How about trying 5 minutes straight of bodyweight squats, lunges, and pushups with very little rest. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!

Try and tell me you’re not conditioning your heart with this style of training! Conventional thinking says that these are weight training or strength training exercises. However, they are fullfilling your cardio needs as well due to the high intensity of work performed during these types of exercises.

Not only do you save time, but you strengthen and condition almost every muscle in your entire body with these full body exercises if you do them with enough intensity… something that can’t be said for that boring stationary bike ride or treadmill jaunt while reading or watching TV. Seriously, if you can read or watch TV while doing any exercise, you’re not concentrating enough on what you’re doing, plus you’re probably not working out hard enough to see any real results.

I challenge you to give the “traditional cardio” a rest for a month or two, and start training the way I explain in my internationally popular “Truth about Six pack Abs Program”, and see how you start getting leaner, more defined, and your six-pack starting to show through what used to be stubborn stomach fat deposits.

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Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Magazine, and author of the internationally-selling book, The Truth about 6-Pack Abs at TruthAboutAbs.com. Also please support a courageous man at the Help Beat Obesity blog

Filed Under: Weight training exercises Tagged With: Beyond, Cardio, Faster, Interval, Lose, Training

Tips For Choosing Exercise Cardio Equipment Suitable For The Home

July 23, 2010 By admin Leave a Comment

Getting  exercise cardio equipment for your home or office is a great way to save money in doing physical workouts to boost your heart health and wellbeing. However, there are few items to consider like space availability, electrical power source and budget.

The following are helpful pointers for you to choose the very best cardio exercises machines or accessories for your own home gym.

1. Keep with the fundamentals – It’s natural to feel overwhelmed, however in picking exercise equipment, you ought to limit your option to machines that mimic real life motions like treadmill or stationary bikes.

2. Size up your space or room – If you have a very limited space, it is best to look at equipment that fits conveniently into limited quarters like an exercise bike. Many machines can be folded for better and compact storage but do you have a clear area to use them?

3. Think about the location – If you favor watching TV while doing cardio exercises, add at the least another 8 feet in your space estimate.

4. Try only the ones that appeal to you – Ok, so you’re excited to setup your home gym, however, it is advisable to do trial workouts first. You can do this by acquiring membership at a close by gym. Become acquainted with different machines. The residential home versions of the machines you can observe at fitness centers may be a bit smaller and less durable but trying them will give you a concept of what you need the most.

5. Consider your overall healthiness background – If you had injuries before never try stair climbers. In case you have bad back stay away from rowers and cross-country ski machines. Do not purchase exercise equipment which will only complicate your earlier injuries.

6. Seek out safety options – Just consider buying home cardio equipment with safety attributes especially if you have kids at your home.

7. Request family member’s preference – Since when you are setting up your cardio exercise equipment at home, some close family might also consider using it. Solicit the opinion of your family for a more fun and motivating physical exercising.

8. Take into account your level of fitness – Pick out cardio exercise equipment that is both enjoyable and challenging for you. Stationary bikes and skiing type machines are very good in improving your aerobic fitness.

9. Quality first – Keep in mind, if one product is sold at lower prices, it’s likely, it’s mass produced and of low quality. Generally, you get what you pay for. So, you should not always believe everything you see on infomercials as some are generally deceiving.

10. Check with your doctor – Ask first your physician or orthopedist before shopping for cardio exercise equipment. Having an injury or medical problem would affect your physical workout. However, that does not always mean you need to curtail your training. Physical activity is quite often better than inactivity when you are rehabilitating from an accident. Such as: individuals with injured or subpar knees can still ride a stationary bike or people with lower back pain can easily still train effectively, provided they do the proper strengthening exercises.

Lastly, set realistic goals. Before you buy any of the available exercise cardio equipment, you should have already set your weight loss targets. This way, you would be guided more appropriately about which machine to buy and use. It is important not to set impossible goals. Avoid disappointments. Set targets that are achievable and possible.

Joe Golson – Natural Health And Wellness Enthusiast,writer and promoter of GNLD Natural Health And Wellness products.For more tips on purchasing home cardio equipment,visit :Cardio Exercise Equipment for the best cardio exercises machines info

Filed Under: Weight training Tagged With: Cardio, Choosing, Equipment, Exercise., Suitable, Tips

Strength Training Over Cardio As Your Focus 4 Important Reasons

July 22, 2010 By admin Leave a Comment

Have you ever heard someone complain that they go to the gym for an hour or more 3-4 times a week and they still can’t seem to get in shape? They are still complaining about the same ‘problem areas’? The question then comes up – what are they doing while they are there? I have a friend who was diligent with her attendance at the gym but still felt that she was not getting anywhere. I may not be in perfect physical condition however I have made great strides and through dealing with trainers, some fitness education and reading I put what I learned into play and got results. My friend was doing about 45 minutes running on a treadmill then going to some machines and doing a little with weights. She needed to realize that strength training needed to be her focus and take up more time when she was there, and the cardiovascular would take up less time.

Many people make this same mistake and don’t understand the benefits of weight training, resistance training or bodybuilding. They all mean the same thing and that is developing lean muscle. Why is that so important?

1/ The more lean muscle you have the more effectively your body burns off fat. While cardio may burn more calories while you are doing it, strength training gives you a metabolic spike that means you will continue to burn off those calories for up to an hour after you have finished your work with weights. Studies show for every 3 pounds of lean muscle on your body you will burn an additional 120 calories a day.

2/ By working specific muscles you will be helping to lessen the risk of decreased bone mass, improve mobility, flexibility and certainly your strength, coordination and balance too!

3/ You will SEE results much faster when you make it a point to challenge your muscles with strength training. This improves our body image and can really ramp up the self confidence.

4/ Cardio exercises can put a great deal of strain on joints. Strength training works to strengthen the area surrounds the joints, increase your range of movement and ability to carry additional weight, and when done correctly will strengthen your core area making movement flow. This all means that when doing strength training you are working to teach your body to tolerate these movements and will lessen the chance for injury. My friend listened to me and we began to go to the gym together and push each other to take on more weight training exercises. She had to admit that within about one to two months she was starting to see and feel changes and was really pleased. Isn’t that what we all want – success from our hard work and to feel good? We live farther apart now but check in from time to time and share new ideas and what has been working for us. Both of us are happy with the changes we have made in ourselves and what it means to our long term health as well.

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Filed Under: Weight training exercises Tagged With: Cardio, Focus, Over, Strength, Training, Your

How To Recover From Cardio Exercises

July 18, 2010 By admin Leave a Comment

If you want to improve your health you need to perform aerobic exercises. The benefits of cardio exercises cannot be overemphasized when it comes to improving your health. The best training regimens which will help you manage your weight are aerobic exercise since they will help you rev your body metabolism. If you do not rev your body metabolism you will not be able to lose weight since you will not burn more calories. There are various cardio exercises such as; swimming, walking, cycling, step classes and taking aerobic classes.

The other reasons why you need to perform aerobic exercises apart from making you lose weight include; improving your bone calcium, improving your cholesterol level, ability of the body to handle excess heat, increases the blood hemoglobin’s, increases your resistance to cold, it decreases your blood Tri-glycosides, it also uplifts your emotions, it decreases your blood pressure, it also decreases your insulin requirement, it increases the stroke volume of your heart, it increases your storage of glycogen, it reduces your conversion of sugar to fat, it reduces your chances of becoming senile because it increases the delivery of oxygen to your brains, it increases your lung oxygen capacity, it decreases your body fat, it helps improve your psychological health, it reduces insomnia, it increases your fat burning enzymes, it decreases your stress level, increases your muscle mass, and also it makes it easy to undertake weight training exercises.

When undertaking gym training there are various machines you can use in order to streamline your aerobic exercises. A very good example of an aerobic training machine is the treadmill. This machine was specifically tailor made to perform aerobic exercises. For an effective workout session it is supposed to last for about 20-60 minutes. If it takes less than 20 minutes then it will not be effective in ensuring that you develop a sound health.

The only drawback of performing aerobic exercises is that they can prove to be very monotonous since they use the same movements unlike weight training exercises. When it comes to weight training exercises there are a variety of movements you can apply such as using free weights as well as machines. However when training using aerobic exercises there is no way you can be able to apply a variety of movements.

Therefore in order to ensure you recover from aerobic exercises you need to separate your body and the mind. In order to recover from aerobic exercises you should think about something else and keep your mind off the gym. If you develop such a mindset you will be able to experience fast recovery from your aerobic session. You should also rest properly so that you do not experience fatigue to the extent that you are unable to train properly in the next aerobic session. If you are not properly rested as each aerobic session begins you will not be able to train properly.

In order to recover properly after an intense aerobic session you should drink plenty of water since this form of exercise usually leads to the dehydration of the body.

Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either www.BodybuildingToday.com or www.SteroidsToday.com

Filed Under: Weight training exercises Tagged With: Cardio, Exercises, From, Recover

Introducing Cardio Training in Bodybuilding

July 18, 2010 By admin Leave a Comment

After success in bodybuilding, and the muscle groups are swelling, the physique is compact, the strength is high and the exercise routine is much more intense, there is definitely a loss of flexibility. In conventional bodybuilding exercises, weight training is the key. This prompts the body builder to give up the cardio exercises that were once a part of the training routine.

Most beginners actually start out training with cardio exercises, whereby they stimulate their bodies into an active lifestyle. But soon enough, when weight exercises begin, they leave out the cardios and replace their time allocation in the training session with weight exercises. This is wrong and in time, it causes the body builder to loose out on flexibility and body balance.

The health benefits that accrue from the incorporation of cardio training in the bodybuilding training are immense. The following are but some of the main reasons why you should introduce or reintroduce the cardio training in your bodybuilding training.

1. Cardios better that weight exercises help maintain the body fit and healthy. Although the weight exercises are the king when it comes to strength and muscle mass gains, the cardios rule the area of physical fitness and health.

2. Cardios are easy and relatively time saving. They need only a few minutes in the training session, thereby allowing you to move on to the weight training exercises.

3. Cardios can be used as the warm up exercises for weight training exercise, and if used that way, they actually increase the muscle stimulation when the weight exercises are undertaken. Muscles respond better to weight lifting exercises if they have been stretched and exercised for some brief time using cardio exercises.

4. Cardios train the body builder how to control his or her breathing style in such a way that the ingestion of fresh, oxygenated air is high. Breathing is a core part of bodybuilding even and especially in weight exercises. It is important that the body builder breathe well in a way that provides enough air to the body during the demanding moments of training. This allows for anaerobic metabolism and also stimulates the muscles to lift longer and heavier.

5. Cardio exercises help amplify circulation and cardiac system health. Consistent and regular cardio exercises help in strengthening and amplifying the vibrancy of the heart such that it can live up to the demanding exercises of a weight lifter. If the body builder uses cardios or attends a cardio training frequently, his or her heart pace is at the optimal pace, meaning that the circulation id also hyper.

6. Cardios help stretch muscles, induce flexibility and tenacity in them, it helps amplify the rigidity and elasticity. This goes a long way in preventing injuries when the body builder hits the weight room, in that the muscle will not be easily injured for they can accommodate even the most intense stretch.

Basically, cardios ought to be part of the body builder’s training program. It requires that the body builder uses some cardio exercises as warm up exercises before and after the weight training session,, or even attends a cardio training session at least once a week.

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Filed Under: Weight training exercises Tagged With: Bodybuilding, Cardio, Introducing, Training

Tips on How to Find the Best Cardio Exercise Equipment

July 16, 2010 By admin Leave a Comment

Do you plan to embark on a heavy cardiovascular program to help your body lose excessive weight? You are on the right track.

Cardiovascular exercises help accelerate the body’s metabolism so that stored fats and calories would be burned. To achieve your cardiovascular goals, you could use cardio exercise equipment.

There are many of such machines that are sold commercially these days. How could you know which one is the best one for your own training? It could be an exhilarating task but you could be guided accordingly by these simple insights.

First, always remember that what could be the best cardio exercise machine for your friend may not be the best for you. This is because your body is naturally different from other people.

The most significant goal of a good cardiovascular exercise is increasing your heart rate. This way, more blood could be pumped into the heart. More calories would be burned, as indicated by the excessive sweat your body produce.

You could help yourself raise the rate of your heartbeat even without the use of a machine. For the best results and to stave off possible idling, investing in cardio exercise equipment would be advisable.

The decision about the best cardio exercise equipment could primarily depend on several important factors.

First, the machine may be fun or not. It could seem very amateurish to seek enjoyment and excitement when doing cardio exercise. But if it works, why should you divert from the strategy?

If you truly enjoy a particular cardio exercise machine, you surely would be more motivated to use it. If you don’t like it, you may notice that you are actually holding back yourself from using it. Thus, you would get no actual benefit from not using the best machine.

Second, the machine should not exacerbate any physical discomfort or problem. Everything should be taken in moderation. The statement is applicable in the use of the equipment.

If you are performing a single motion for numerous times in hours, you would definitely achieve muscle imbalances. This would lead to dynamic and static problems regarding your posture.

Thus, if you are sitting all day in your job, the popular stationary bike is absolutely not the best machine for you. In the same way, bad knee condition should prevent you from using the stair master machine.

Is the cardio exercise equipment consistent and aligned with your personal goals? If you are aiming to burn fat, maintain fitness of heart, and improve weight, the machines are the right exercise tools to use.

If your goals are focused on improving performance, cardio exercise machines that are most closely related to any given activity are appropriate. If you want to improve your performance as a marathon runner, you should choose the treadmill.

It would help improve your running. It does not mean that you should refrain from using the stationary bike as frequently as you like, though.

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Filed Under: Weight training Tagged With: Best, Cardio, Find, Tips

Lose Fat with Gym Cardio Equipment

July 12, 2010 By admin Leave a Comment

Lose Fat with Gym Cardio Equipment

 

Gym cardio equipment were first designed and developed to help athletes train on them. The training that such equipment provides, gives the body a much needed vigorous workout. With time trainers and physicians realized that gym cardio equipment is also great for people who want to lose fat and weight and discover a trimmer body shape.

 

What is Gym Cardio equipment?

Cardio exercise equipment or cardio gym equipment includes treadmills, stationery bikes, stair climbers and rowing machines. There are also a host of other machines that combine functions and designs to provide a wholesome workout. What all the gym cardio equipments have in common is to provide your body exercise that is vigorous enough to demand more blood to be pumped into the body areas that are being exercised. This increases your heart rate and provides cardiovascular workout.

 

Why Gym Cardio Equipment?

Most of us live sedentary lives with little time for exercise and sports. Our bodies more than often are out of shape and need exercise to stay fit and healthy. Opting for gym cardio equipment gives you the opportunity to take advantage of exercises you would otherwise need to be outdoors to experience. Don’t have time for a morning run, or hate sweating it out in the park? Then opt to cycle for a few kilometers and use the stair climber for some more. By using your cardio exercise equipment you gain a vigorous workout from the convenience of your home or gym and can exercise at any time. You can also opt to increase or decrease your level of difficulty according to fitness level.

 

Choosing Gym Cardio Equipment

Trainers recommend that you vary your exercise routine so as to benefit maximally from it. Here are some pointers to help you choose the cardio exercise equipment that is right for you:

Buy equipment that you are confident you will use. Speak to a trainer about the kind of equipment that is ideal for you. For instance if you aren’t very fit and have low stamina then opt for a treadmill, a stationery bike or a stair climber. All three, will provide you the option of increasing or reducing the difficulty level of the exercise. If you are relatively fit then opt for gym cardio equipment that is more advanced and includes the functions of a treadmill and a stair climber. Do speak to your doctor before you are ready to buy cardio exercise equipment. If you have a problem with your posture or your knees then avoid the stair climber. For those who spend most of the day working in front of a computer, avoid the stationery cycle. Instead opt for gym cardio equipment that exercises your complete body.

 

Do opt for gym equipment that interests you and not for something only because it is recommended by a trainer. You don’t want your equipment to sit around like furniture while you hate yourself for not using it.

Hello, I’m a Workout Geek and I write articles about all kind of workouts, I also practice MMA and I do write articles about this topic. I own a website for Workout Geeks that sales cardio equipment, yoga, pilates also free online workout videos, an MMA and UFC official Apparel Store and and UFC MMA BLOG.

Filed Under: Weight training Tagged With: Cardio, Equipment, Lose, With

Kettle Bell Training For Muscle And Cardio Development

July 10, 2010 By admin Leave a Comment

One pair of kettle bells can be used by one person, or shared among several, in any one session. You don’t have to stand around while you wait for someone to finish using the kettle bells (as often occurs while waiting for equipment in the gym) – just go for some sprints, or perform other body weight resistance exercises while you wait!

The main issue to be aware of, I found, was the possibility of shoulder and wrist injuries. Providing you don’t use kettle bells that are too heavy, and you know how to correctly execute each exercise, you can limit the likelihood of injury. There are plenty of great web sites that give you ideas for exercises to use, and descriptions and videos to help you perform them.

These workouts can really test (and improve) strength and endurance. It can provide many benefits for people who play sports, rather than lifting weights in the gym. Personally I continue to lift weights, and incorporate kettle bell training, in my program. This help to build strength and endurance, and reduce boredom.

2) Circuits:  5 – 7 exercises (predominantly compound); sets of 10 reps; 15 seconds between exercises
Repeat for back, bicep, tricep, shoulder

1) Sprint 20 m; turn back; 10 reps of a particular exercise (e.g. chest); rest 20 seconds;
Below are some examples that form part of my routine:

All of my routines are performed outside, which allows a more varied program. The confines of a gym, or your own garage, have their benefits, but can limit the exercises you can perform. And not only will you find your workouts interesting, so will people who happen to walk by!

I developed my own program, which combined short sprints (20 m) with kettle bell exercises. These exercise could focus on specific muscle groups, e.g. hammer curl, tricep extension, etc., but could also include compound exercises (those that require the use of more than one muscle group (e.g. Turkish get Up, French walk, rolling squat, pullover and snatch, etc.). Even finding various ways of throwing the kettle bells keeps the routine interesting.
Kettle bells offer a refreshing alternative (visit www.fitness-shop.com.au for their large range).  Sure, they don’t develop pure strength, but they can provide improved conditioning, particularly as an aerobic workout can be incorporated into a kettle bell routine.

Although there are benefits from repeatedly lifting heavy weights in the gym, it can eventually become tiresome. Sometimes a strength and conditioning program needs to be changed – if only to provide a temporary break from the ‘norm’.

www.fitness-shop.com.au – Australia’s Premier online supplier of Gym Equipment, Weights Equipment, Fitness Equipment, kettle bells, and Boxing and Martial Arts Equipment.

Filed Under: Weight training Tagged With: Bell, Cardio, Development, Kettle, Muscle, Training

Urban Cardio Trainingare you up to the challenge

June 23, 2010 By admin Leave a Comment

Working out and getting fit, let’s face it, can get boring. The last thing I want to do is spend an afternoon running in place on a treadmill, going nowhere. Worse even than that is standing in a gym next to a guy in too tight gym shorts while he admires his beautiful arms in the mirror and curls until his biceps are about to explode. I am not knocking going to the gym, or even running on a treadmill, I am just saying that to stay motivated and keep your exercise program going in the right direction, sometimes you have to mix it up a bit. Urban Cardio training can certainly do that.

Urban Cardio Training is a term used to describe a workout that utilizes the natural surroundings of a city setting to give the participant a fantastic cardiovascular workout. These types of workouts stemmed from some of the training sessions developed by Police Swat teams to help train the police officers for real life urban combat situations. A cityscape can be an incredibly varied environment and this training allowed the officers to experience a wide variety of obstacles to basically get them ready for anything. The same is true for the avid fitness professionally simply looking to take their cardio workout to the next level.

Take a close look at the environment the next time you are driving or walking through a city environment, what do you see? Park benches, huge staircases, swing sets on public playgrounds, outdoor tables, all of these things can be perfect "equipment" for an urban cardio session. A short urban cardio session may look something like this:

- 1 mile run to the city park

-  100 jumping jacks completed in 3 minutes or less

-  Quick sprint to local schoolyard

-  Complete 25 pull-ups on the monkey bars as quickly as possible

-  25 incline pushups using bench of picnic table

-  Run backwards back to the park

-  Complete 50 plyometric jumps using park bench

-  Jog to museum and climb museum steps to top and run down

This is just one example of the multitude of exercise routines that can be comprised using the model of the Urban Cardio training model. Your body will respond quickly to such a rigorous workout, but it is not recommended for the beginner. Often, these types of sessions are boot camp or military style and are very intense. They combine regular cardio such as running with muscle building exercises like pushups and pull-ups all designed to shock" your system into burning fat, building muscle, and increasing your cardio vascular output.

So, is an Urban Cardio workout for you? The variety and intensity of the workouts themselves make this type of training a favorite of regular exercise enthusiasts. The results of those who regularly perform these workouts are similar to what one might achieve in a 6 week boot camp if the regimen is followed consistently. Sometimes, you have to mix it up to keep your exercise interest high. If you have reached a plateau in your workouts and boredom is setting in, you might just want to give an Urban Cardio training session a try.

http://www.M2Fitness.com Emile Jarreau, M2 Fitness Pros, Long Beach, California. (562) 435-4639 MrFatLoss.com and developer of "In Home Celebrity Training System" Jan 09 at http://www.M2CelebrityBody.com Submit your name for free 10 part audio and video course.

Filed Under: Weight training Tagged With: Cardio, Challenge, Trainingare, Urban
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