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Aerobics Cardio Exercises To Lose Weight

By Brian on Tuesday, February 28th, 2012 | No Comments

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Weight loss and aerobics cardio exercises go hand in hand.  Abs crunches and sit ups are good but they do not get the blood pumping, nor do they really help to reduce belly fat.  If you are looking for the answer to losing weight and being fit and healthy, then aerobics is the way to go.  The days when we were told to exercise for an hour to actually start losing weight are a thing of the past.  When we perform aerobics we increase our metabolism which in turn burns fat.

In this article we describe the benefits of aerobics cardio exercises and how you can use them to become fit.  You need to exercise vigorously enough for at least 20 minutes to speed up your heart beat and get the blood pumping, because it takes at least this amount of time for your body to release endorphins and get the heart rate up.  You need to break a sweat, pant a bit and burn energy, and you can do this quite easily by fast dancing, jogging or sprinting.  The endorphins that the brain releases are natural drugs that give you a natural high, the only kind that is legal so enjoy!

Let me give you a quick rundown of the aerobics cardio exercises you can do to achieve the maximum benefits possible.

Cycling: indoors on a stationary bike or outdoors are equally good ways to exercise and is a form of high intensity aerobic exercise.

Aerobics classes: you will probably find plenty of classes to choose from: aerobic dancing, step, spinning, power pump and jazzercise; all available at your local health club or gym. Cardio equipment: treadmill, cross country ski equipment, step machines and rowing machines.  Here again you can probably find all of these at your local health club or gym.  You can also try the local hotel gyms if you don’t find what you are looking for at the health clubs.

Get started on your aerobics cardio exercises today to reap the benefits of a healthy lifestyle.

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How Cardio, The Right Cardio Can Help You Lose Weight

By Brian on Saturday, February 18th, 2012 | No Comments

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Do you hate spending time on the cardio machines, like a little mouse on its exercise wheel? Things like the treadmill, bike, rower, stepper or trainers. Have you ever been to the gym and watch as people will spend at least an hour on these machines watching TV or listening to their music. Well I hate this type of cardio, it’s boring and takes up too much time. I have better things to do with my time than spend an hour on an exercise machine while watching TV.

Do you know what the key is? Good cardio that is the key. Our bodies are designed to perform at bursts followed by recovery. What does this mean? This is about varying your workout to go fast and hard then recover for a period 1.5 times your exertion then follow that again and again.

Now to go further into this you need to first understand why endurance cardio is bad for your body. If you spend time on the lets say treadmill and do 60 minutes 5-7 times a week you are actually doing your body harm. Scientists have done studies to reveal that endurance cardio increases free radical production in the body, can degenerate joints, causes muscle wasting, reduces your immune system function and can even cause inflammatory responses in the body that can lead to chronic diseases. This type of cardio also only trains the heart at one heart rate range and doesn’t train it to respond to every day stressors.

Where as good cardio or High Intensity Training (HIT) or even interval training as some people might have heard it called in linked to increasing anti-oxidant production, an increase in metabolic rate which can help you burn unwanted fat and even encourage a healthy cardiovascular system. HIT cardio teacher the heart to respond to and recover quickly from the variety of demands meaning your ready to take on what you need and when you need it. By creating a variable aspect to your training you train your heart to recover in between burst of exertion and this allowing your heart and body to respond better to your everyday stressors.

The best thing about HIT type of cardio training is the fact that you do more in a lot less time, you reduce body fat, bring out superior muscular definition. Just think of weight training that is about short burst of exertion followed by longer recovery periods.

So next time you want to do some cardio and have 30 minutes to spare then try this instead of spending an hour on the treadmill or bike you will do twice the workout in half the time and then you can move on to better things like spending time with your family.

Next time you go to the gym or use your home cardio equipment try this:

Treadmill Warm up for 4 minutes at a easy pace say 6kph then run for a minute at say 8-10kph, then walk at 6kph for 1.5 minutes, then run for a minute at 10-12kph and then back to 6kph for another rest period of 1.5 minutes. Do this about 4-5 times depending on your time and then cool down at about 4-6kph for 4 minutes. This should take you 28 minutes in total.

I actually do this on my exercise bike every night at home while my wife also does her stepping. You can do this on a rower or what ever you like just change the intensity to suit your requirements.

This is what I do on my exercise bike at home each night. Warm up 2-4 minutes, 1 minute on the hardest resistance doing around 35kph, then slow and steady on a easier resistance at 25kph for 1.5 minutes and I do this pattern about 8-10 times depending on how I feel then cool down for 4-5 minutes on really easy at about 25kph to finish off.

When I go to the gym I use the rower and go flat out for 30 seconds – 1 minute and then rest for 45 seconds -1.5 minutes I do this for between 15-20 minutes and that is it. I am normally warmed up after about 5 minutes of skipping as I love skipping so I do a lot of it.

So there you have it the truth about bad cardio or hamster training as I call it and good interval or HIT cardio, it’s quicker, works better, trains your heart to deal with life better, takes less time, better for your body than endurance or long and boring training and you get to leave the gym earlier than everyone else.

SO next time your thinking of cardio think about HIT or interval training and give it a go, you will love it and love the extra time you have to do other things. Come on you can’t tell me you love spending hours on the cardio machines watching boring TV, after all you can live your life or watch someone else live theirs.

 

Thanks for reading.

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A New Weight And Exercise Program

By Brian on Wednesday, January 11th, 2012 | No Comments

<p>By Yvonne Volante

We all know the importance of a competent weight loss and fitness regime, especially if you want to lose weight. A adequate intake with vitamin supplements, some physical training, walking and swimming are just some of the things that need to be considered.

Diet

A friend dies of a heart attack, the doctor gives you a stern warning, your twentieth high school reunion is coming up, a new book on weight loss comes out, or a new exciting diet arrangement hits the market. All of these events have inspired you to finally do something about your weight and fitness.

Weight loss surgery, you say? We neither are advocates for or against it, but keep in mind that for most surgeries an even additional extreme diet will be required after surgery. And the same is true of an exercise system. Be sure to investigate all the competent AND bad of weight loss surgery,

Keep in mind that deciding to reduce the calories, fat, saturated fat, and sugar in your diet is a big step, and trying to do that at the same time you endeavor to make a drastic change in your physical activity level, may be biting off too much at one time. So be cautious about taking on the extra stress than you can handle at once. If you can handle it, though, you’ll have a head start. Adding fibre to your diet — such as whole grain cereals, legumes (lentils and beans), vegetables, and fruits — can help you feel full with fewer calories.

Here is a sure formula for failure: go on an extreme (starvation) diet. You only consume 1000 to 1500 calories per day. The result is usually that you have set yourself up for failure in the long term. Most people can’t keep it up and the body protests and will begin to “save” fat. Generally, this is not a acceptable idea.

Training

Strength training benefits everyone, no matter what age or sex, and is becoming recognized as an important component of fitness. One big advantage of weight training is that your fat stores are attacked in a couple of ways: first while you are actually training and second after the fact. You see, your body will continue to burn fat long after you stopped training. Strength training will also benefit weight loss in the long run due to the formation of muscle tissue which can aid in burning calories.

There are 2 types of training. They are aerobic also know as cardiovascular training and anaerobic training such as resistance training. The best time to do aerobic training is first thing in the morning on an empty stomach. Be sure that your intensity remains within your target heart rate training zone (about 120 heart beats per minute – an estimated average for most non health-impaired adults). For a potent exercise system, consider a pilates class. For more on pilates information, please visit http://www.fluidvitamin.com/pilates-cl-and-yoga-classes/.

High Intensity Interval Training or HIIT as it is commonly called is one of the best exercise methods for excellent fat loss and muscle retention. All sprinters incorporate HIIT in their training procedure and they are muscular and yet have very little body fat. Slowing build up your running to extra time per session, added sessions per week or additional strenuous activity such as occasional sprinting.

Swimming

Any aerobic exercise like walking, jogging, swimming and most sports increases the flow of oxygen to the brain as well as heart. Swimming can be a great weight loss exercise because it is easy on the joints. Swimming is very, very low impact and it works a variety of muscle groups. It is an alternative to jogging for those physically unable to jog.

Walking

Were you aware that brisk walking burns more calories than jogging for the same distance? that’s because it takes extra time to walk than jog that distance and poses less risk for injury to muscle and bone. Other low to moderate impact aerobics include swimming, stair climbing, step classes, light water aerobics, rowing and cross-country skiing.

When you visit boundless shopping malls how about walking up the stairs and ban the escalators or elevator? Whether you are pushing your basket around the supermarket, trying on things or just walking around you are definitely using up extra calories than if you had stayed at home on the couch. That means that in a half hour of walking, you could burn an additional 200 extra calories.

Start a walking group or find a walking friend. Plan out periods during the day that you will have a little extra time to exercise in – things like walking out to go get lunch, parking your motor vehicle a few rows further away than the closest spot, or even fidgeting at your desk will burn calories.

It doesn’t really matter what you do. Just know that in order to lose weight and get fit, you will have to be proactive and take action. It’s worth it.

About the Author: Yvonne Volante, the author, is a big fan of health and fitness and writes for fluidvitamin.com, which is the premier vitamin resource on the internet. You can see all of the articles over at http://www.fluidvitamin.com

Source: www.isnare.com

Permanent Link: http://www.isnare.com/?aid=111408&ca=Wellness%2C+Fitness+and+Diet

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Ten Points To Ponder About Ellipticals

By Brian on Thursday, December 1st, 2011 | No Comments

<p>By David Faulkner

Elliptical trainers are among the most popular choices for a more effective cardio workout not only for beginning users, but also advanced users as well. The trainer operates at the exercise level of your preference, which enables you to increase or decrease the difficulty of the workout, allowing you to challenge your stamina. A key factor is the machine’s ability to heighten the comfort level throughout the low impact cardio exercise. The effectiveness of an elliptical trainer is, in part, a result of the nearly effortless , fluid movement that allows the user to lengthen the duration of his or her workout. Take note that an influencing factor in the fluid movement is the users stride length. The typical choice is the 14″ stride, however, to achieve the most beneficial workout, you may want to opt for the elliptical machines that offer 21″ stride.

The intensity of your workout is partially dependent on the incline and resistance levels offered. Consider the trainers that include a wide range of levels which increases your range of fitness levels as well as effectively broadening the range of the number of workouts possible. Opt for a machine that enables you to alternate your resistance and incline levels as smoothly as possible without interrupting your stride. The ability to change the incline keeps the workout from becoming repetitive, while also challenging your muscles through a low impact aerobic workout. Added to this is the far greater feature that some trainers offer, the reverse feature. This allows you to “pedal” backwards which truly raises the bar on a superior. Different muscles are used in this motion, that you normally would not be using.

When acquiring a piece of in-home gym equipment, a necessary feature to consider is the noise level. Does it sound like a hurricane has made land fall in your personal exercise room? A certain amount of noise is to be expected, but only at a minimum. A low, swishing sound is common for the exclusive machines that will not interfere with your preferences of audio or video materials, as opposed to the machines of lesser quality.

Safety on any chosen form of personal exercise machinery is imperative. Accept no less on the elliptical trainer you are choosing to purchase. Is there a fan for temperature control? Be certain there are proper warm-up and cool down features or programs. Taking routine care of your body now eliminates more future problems. For more info see http://www.bestellipticalreviews.com/Elliptical_Machines/ on elliptical trainer.

Yet another choice detail that has impressively rated high on features most often preferred is a heart rate monitor. Once you have familiarized yourself with target heart rate levels you need to achieve your goal of fat burn, or aerobic level, etc. this feature enables you to monitor your heart rate throughout your exercise routine.

If you are aiming for effectively achieving an overall workout that includes both your upper and lower body, you may want to choose an elliptical trainer that features dual movement arm handles. This increases your heart rate which also helps to increase your heart rate by total body movement.

A convenient LCD screen should include several additional, helpful displays for monitoring your speed, calorie burn content, the distance you have covered, and much more all in easily read and understood display.

Confirm the highest weight capacity of the trainer. Will all of the members planning on accessing the trainer, be able to? The higher weight capacity guaranteed, the more structurally sound the trainer will be.

Have a room or designated area already specified for the use of your elliptical trainer. It is essential to know the measurements of your workout room or space prior to purchasing your elliptical trainer. Then note the measurements of the trainer, allowing for ample range of movement to eliminate any safety hazards such as furniture items located too closely to the trainer. The standard trainer is 52″x24 “x62 “.

A maintenance free trainer including an excellent warranty would be an ideal purchase! Some warranties offer approximately 1 year of labor covered as well as 1,2 , or 3 years for parts. If you are considering purchasing a used trainer, be certain you read the warranty offer first.

Keep these pointers in mind when you review and research your options on different elliptical trainer models. It is profitable to you, in the longer to take a small amount of time to educate yourself with these pointers. Know what you prefer, then buy your personal in-home elliptical trainer.

About the Author: You can also find more info on best elliptical and champion elliptical trainers . Bestellipticalreviews.com is a comprehensive resource to get reviews about elliptical.

Source: www.isnare.com

Permanent Link: http://www.isnare.com/?aid=166032&ca=Wellness%2C+Fitness+and+Diet

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