Aerobics Cardio TNT

Cardio exercises that you love and will perform consistenly, produce the best, most efficient calorie burn. The key is to choose a variety of cardio exercises that you enjoy doing in order to keep your workout fresh and exciting. This training approach, Interval Cardio Training is simply a way of rotating from one exercise to another in pre-set time intervals.

Example: you could exercise on the elliptical trainer for 15 min., then jump on a bicycle for another 15 min. and end with sprinting on the treadmill for at least another 15 min. Interval training is a great way to bust through plateaus and continue your fitness progress.

There are 2 main approaches when it comes to cardio training styles – Slow & Steady Cardio and High Intensity Cardio. For the most efficient cardio program and resulting calorie burn, try a combination for at least 6 weeks and make sure to monitor your progress with weekly photos of yourself and by having your body fat % assessed to see if you are truly attacking your particular fat zones.

The two main cardio training styles breakdown like this:

Slow & Steady Cardio (Steady State)

— Long duration (45 minutes – 60 minutes)
— Low intensity cardio
— Burns fat and no carbohydrate burn
— Less impact on joints

1. Rock Climbing – Yep, it’s a cardio exercise and it also build arm and leg strength and power. Rock Climbing burns up to 380 calories in 30 minutes.

2. Cross-Country Skiing – Whether you are on a machine or outdoors on snow, this is an incredible cardio exercise because it involves both upper and lower body. A average size person can burn about 330 calories in 30 minutes.

3. Running – Running is an amazing cardio exercise because all you need is a pair of good running shoes and a impact resistant surface (think grass not concrete). Running burns serious amounts of calories. You can easily burn 300 calories in 30 minutes.

4. Elliptical Trainer – One of the best machine cardio exercises to build endurance. Low-impact and burns about 300 calories in 30 minutes.

5. Rowing – Pulls double-duty as an amazing cardio exercise as well as giving your arms an incredible strength workout. Most folks can burn about 300 calories in 30 minutes.

6. Walking – Swift walking is a much less strenuous form of cardio exercise. Walking burns up to 180 calories in 30 minutes. Walking intensity can be progressed with sprinting or adding hills to increase calories burned.

7. Aerobics (Step) – At favorite cardio exercises preferred by women. Mainly targets the lower body – legs, hips and glutes. Burns approx. 400 calories in 30 minutes.

8. Bicycling – Stationary bicycling indoors or outdoors are great cardio choices. Depending on resistance and speed, bicycling can burn 250 to 500 calories in 30 minutes.

9. Swimming – Swimming is an excellent cardio exercise as it is a full body activity. Swimming is great for cross-training for other cardio activities. The breast stroke burns approx. 400 calories in 30 minutes.

10. Racquetball and Tennis – The side-to-side sprinting makes racquetball and tennis excellent cardio activities. An average person can burn over 400 calories in 30 minutes.

High Intensity Cardio (Interval Training)

— Short durations (15 minutes – 30 minutes)
— High intensity (interval training)
— Burns huge amounts of calories & revs up your metabolism
— Explosive movements (sprinting, etc)

For athletic people who love High Intensity Interval Training (H.I.I.T training), below is a list of the top 4 cardio exercise that provide absolutely huge calorie burning results!

1. Sprinting – Sprinting not only burns HUGE amounts of calories, it also keeps your metabolism supercharged for days after. Sprinting, when combined with running and jogging can bring awesome results

2. Jumping Rope – One of the simplest and most effective exercises you can do. In just 15 to 20 minutes, jumping rope will give you an unequalled total body workout. Jumping rope is great for cardiovascular endurance and strengthens the performance of any sport such as soccer, basketball, skiing, volleyball, football, etc.. This amazingly simple exercise is also great for improving lateral movement, hand-eye coordination as well as speed and agility.

3. Spinning – Spinning is a high-intensity workout set to music and simulates a challenging bike ride, complete with hills, valleys and varying intensity and speeds.

4. Fitness Boot Camp – Fitness boot camp is the best of all interval training methods and burns gargantuan amounts of calories. Sprinting, agiity exercises, plyometric training (explosive exercises), strength training and resistance training (weights) combine to challenge your body in so many ways that homeostasis (getting used to an exercise program and becoming less efficient) does not have a chance to set in. In a 60 minute boot camp session an average persona can burn 400-500 fat calories. Unbelievable!

Are you using dumbbells for your cardio workout? I thought not. You’re about to learn why dumbbell cardio is better than boring aerobic exercise for improving heart and lung power, burning fat and building a high performance, athletic body.

Workout programs traditionally are split into resistance training (like weight lifting) and cardio (like jogging, rowing or biking). Or these two types of workouts are done on separate days. And hands down, most exercisers choose aerobic exercises like jogging, biking and rowing for the cardio portion. Hardly anyone picks up a set of dumbbells and does a dumbbell cardio routine.

Recently, trainers like myself are moving away from aerobic exercise and toward more high intensity exercise. Anaerobic exercise is high intensity exercise for short periods of time, repeated. Think of sprint intervals.

Evidence shows that anaerobic activity is better than aerobic activity for improving endurance, strengthening the heart and lungs and even burning fat. Not to mention it helps you become more athletic and preserves hard earned muscle. Unfortunately, not a lot of exercisers have made the switch because they have been programmed to do an aerobic workout in their “target heart rate zone”.

So, it comes as no surprise that the jump to dumbbell cardio workouts have not caught on. A dumbbell cardio workout is when you do a series of dumbbell exercises in a circuit with as little rest as possible between exercises. I also call these “dumbbell intervals” because you do an interval of exercise, followed by rest and then more intervals.

Dumbbell cardio is a better choice for a great cardio (and full body) workout for a lot of reasons. First, and the most simple reason, is you don’t need an expensive equipment like exercise bikes, row machines or treadmills. All you need is a set of dumbbells and you’re ready to go. This also is great if you work out in a crowded gym (yuk!), where the cardio machines are in constant use.

Second, dumbbell cardio gets your heart and breathing going using the ENTIRE body, not just part of the body like the legs. Your heart has to pump blood to the muscles of the legs, the core and the upper body. This improves heart and lung function for real world, unpredictable activities better than jogging would.

Third, aerobic exercise goes against your physique building. Yes, it does burn fat while you are doing it… but it also tells the body to do what it takes to get lighter. This means you body also sacrifices muscle to reduce the weight. On the other hand, using dumbbell cardio sends the signal to get rid of fat, but in a way that preserves the muscles of your entire body because they are needed for the completion of the workouts.

So, the next time you are looking for a great cardio workout that actually helps you build a high-performance, lean, athletic body walk past the cardio machines and pick up a pair of dumbbells instead. Plus, you might just realize how effective dumbbells are as a complete workout tool. Give dumbbell cardio workouts a try instead of boring aerobic exercise.

Some guys are naturally lean and can more or less stay that way seemingly no matter how much food they eat. But in reality, men like this are rare. Most of the rest of us need to incorporate cardio into our training routines in order to keep the excess body fat at bay. Just how much cardio needs to be integrated into your routine will vary depending on a lot of factors including: age, activity level, physical health, body type, diet, sleep patterns and weight training approach.

For the weightlifter or bodybuilder looking to maintain muscle mass while also cutting body fat, the thought of incorporating cardio into his routine is usually not a pleasant one. This is because adding cardio to your training routine doesn’t just stimulate fat burning, it also causes you to lose lean muscle mass as well. For those of us who want to be big and lean, this is at the very least an annoying reality of aerobic exercise. It’s frustrating to invest a significant amount of time and effort into building muscle only to see if disappear because of our efforts to get lean by doing cardio.

And while yes, doing cardio is good for the mind, body and spirit, as a fat burning strategy, it can be time consuming because unfortunately, aerobic activities inevitably burn far fewer calories than we think. After doing 20-30 minutes of cardio you may feel as though you’ve burned 600 calories but the cold reality is far different. For example, researchers measured the number of calories burned when walking versus running. The study showed that the average man burns just 124 calories when running a mile and only 88 when walking the same distance. So by running three miles you can expect to burn about 396 calories and by walking three miles you will burn about 240.

Figures for other aerobic activities are shown below (these are calculated using a man who weighs 190 pounds).

. Stationary bike (light): 474 calories per hour; . Walking uphill (3.5 miles per hour): 518 calories per hour; . High impact aerobics: 604 calories per hour; . Stationary bike (moderate): 604 calories per hour; . Jogging (light pace): 604 calories per hour; . Running (5 miles per hour): 690 calories per hour; . Stationary bike (vigorous): 906 calories per hour;

Given that you have to burn approximately 3,000 calories to lose one pound of body weight, you can see how easy it is to underestimate how much cardio you need to be doing to burn body fat.

The fact that aerobic exercise also burns fuel from muscle cells-resulting in a loss of muscle mass-in addition to fat calories, is a secondary drawback of cardio. The reason this happens is that periods of aerobic exercise cause the body to shift into survival mode. In this state, it strives to preserve access to fat cells by also burning fuel derived from muscle cells. It does this because the body is incapable of understanding our motivation for doing cardio. As far as it is concerned, it just needs to maintain fat reserves for any pending emergency situations where we might not have access to food.

In sharp contrast to ordinary cardio, adding resistance to aerobic activities significantly boosts the number of calories burned (and fat too) while also eliminating the loss of lean muscle mass. For example, one study showed that in comparison to ordinary aerobic exercise, men who engaged in resistance cardio activities burned up to 44% more calories. In another study, researchers looked at two groups-one participating in regular aerobic activities and another, participating in resistance cardio activities. The results showed that not only did the group participating in resistance cardio burn more fat than the ‘aerobic’ group, but that they did so without losing any muscle mass. Numerous other studies have achieved similar results. In fact, all of the research has shown that resistance cardio burns considerably more calories and fat than ordinary cardio alone.

Nearly any aerobic activity can be turned into ‘resistance cardio.’ For example, if you like to walk or jog you can pick up a set of dumbbells, some ankle weights or even a weight vest. If biking is your thing, just kick up the resistance. Whatever cardio activity it is that you like to do, add some resistance and not only will you burn more fat but you’ll also be able to maintain more of your hard-earned muscle mass.

The situation could be from other hormones that get the job done a minor additional insidiously on the results they have on your physique. Rather than just deciding whether or not or not you acquire weight, they make a decision where you will get it and no matter if or not you will be capable to lose it from all those destinations.

Individuals regions of your body we contact “difficulty areas” and they are there for a reason.on.

It is your hormonal surroundings that creates individuals “challenge areas” and your body is compelled, by your hormones, to have selected designs of fat storage.

In a subsequent document I will go above the three most typical regional excess fat storage kinds and which hormones lead to them.

In this document you will learn about the greatest cardio workouts for extra fat reduction. Most men and women don’t comprehend it but if you genuinely want to lose body fat it’s considerably superior then to melt away the fat then to starve it. And the only exercises that burn fat are aerobic exercises.

What work outs are regarded aerobics Presently there are a good deal of stylish courses where by you can “get in shape”. Think about dance-classes, choreographies-courses or jumping up and down. It is unattainable to burn off extra fat with out utilizing oxygen. Serious aerobics for excess fat loss usually means that the physical exercise need to follow certain factors. – the work out is rhythmical in nature – It involves significant muscle groups – It can be sustained constantly for long durations of time (20 to sixty minutes)

The three very best cardio exercises for fat reduction

Rowing Rowing is 1 of the greatest unwanted fat burning exercises you can do. It trains all your significant muscle groups and thus it is a total human body exercise. Rowing burns far more calories than most other physical exercises on the other hand you need to do it very long sufficient.

Stairclimbers Stairclimbing is a different great exercising to reduce unwanted fat. If you stair climb for 10 minutes you have burned already one hundred calories. This workout is not only a excellent excess fat burning exercise but it makes you lean and sexy as very well.

Cross region skiing With cross region skiing you workout each key muscle group in your physique. Because of the fact that cross region skiing does consists of the whole physique it has a incredibly higher body fat and calorie burning prospective. This is a minimal effect work out and consequently the possibility to get an damage is small. Having said that a “negative” aspect effect is that it has a understanding curve. However just like anything in stay you will see outcomes if you are determined and if you consider action.

This is the fact extra fat loss is not challenging but it have action from your facet. Recognizing what the most effective cardio workouts for extra fat reduction are does not necessarily mean nearly anything if you don’t put into action it into your personal daily life. And very last but not least you have to have to make good food decisions as effectively. It is certainly not real that you can get a lean system by taking drugs or supplements although viewing Tv and eating a donut.

As an avid fitness enthusiest I really enjoy composing about fitness and diet regime plans and helping other individuals realize their fitness and fat lossobjectives

Getting rock hard abs is a goal that is sometimes hard to be reached. While everyone has developed ab muscles to some extent, the real problem is getting them to show that becomes the biggest issue for most. This is due to the fact that most of us tend to store our body fat, at least partially, in the waist area. And. this area is also one of the most stubborn places to lose fat from.

Besides having extra fluids and sub dermal fat it is the extra fat being the biggest reason why abs are not visible. If fat could disappear instantly for a moment, you would be shocked with the visibility of your abs. Not everybody has six pack abs, but people who are even a bit active sure do. The abdominal muscle group is similar to this example: a small motor boat has low fuel consumption while a large tug boat has high fuel consumption like you side, buttock and thigh muscles. The goal here is to assure high energy consumption during training in order to force the body to waste fat stocks. So, by doing exercises that focus on those groups of muscle actually help the other fat problem areas.

Abs is make sure you have a nice cardio activity that you do about half an hour a day which will automatically begin to work on those muscles and abs without problem. Cardio exercises are not that hard and you do not need complex machines. Brisk walking is a great form of cardio which gets the heart rate up and all the muscle groups, especially the larger ones – they burn fat faster such as the buttocks.

Hours of tough cardio can actually harm your attempts at burning fat quickly. Hard cardio is called a catabolic workout. Catabolic means tissue destroying, therefore you’re burning away more muscle than fat. Your body automatically slow your metabolism gradually to stop this from occurring. If you slow your metabolism, your body burns less fat. To burn fat efficiently, you need to do a short, sharp anabolic workout. Anabolic means tissue building, and will force your body to build muscle. As you build muscle, your body will release hormones to raise your metabolism, meaning you’ll burn fat like crazy. And that’s why we talk about brisk walks which is a great first step.

The next biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that ‘abs are made in the kitchen’, is probably one of the most truthful statements in the fitness industry. If your diet isn’t in line, your stomach is going to show it. So, what should you be doing with your diet?. First, ensure you are getting enough balanced protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it’s also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more “expensive” than any other macronutrient meaning that your body will start to be trained automatically to burn more calories breaking down protein compared to carbs and fats. Next, don’t be afraid of dietary fat that comes from primarily mono-saturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it’s true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.

Therefore, it is important to consider diets and exercise combinations, and once you learn this, your body will begin to change!

So in summary, exercise, not hard cardio or hours of work on gym machines is going to help you lose weight and put on muscle and create abs. Exercise is only part of the equation. The other part is pertaining to your diet and protein versus carbohydrate balancing along with good fats.