Aerobics Cardio TNT

In order to lose body fat effectively, you have to do cardio and there is no way around it. Many fitness enthusiasts have over looked the benefits cardio workout. The main reason here is because doing cardio exercise is very boring for some people and also, it is very difficult for unfit users to start a cardio exercise program because they feel discourage when the cannot finish a run while others can.

Therefore, the best elliptical exercise for a individual person ought to be carefully develope to meet his or her requirements making sure that they are able to stick to the elliptical workout program and burn body fat. There are lots of strategies of doing cardio like interval training, high intensity interval training and conventional style method.

That said , there are many cardio machines in the market today that enable meet your needs. They have stages of and hardness so that everyone can have a level that can be accomplished not matter if you’re a beginner, fit or not. Some also have MP3 players and/or video available for you to enjoy so you don’t get so board.

Here, we are just planning to speak about the way to pattern yourself, the most effective elliptical exercise for yourself. In a nutshell, the most effective cardio exercise for a individual is when the heart rate is elevated for at the minimum thirty to forty five minutes at an intensity of seventy percent to eighty five percent of their optimum heart rate. This heart rate range is called the maximum heart rate.

To start you must calculate the targeted heart rate for your very best cardio work out, stick to this method.

Take two hundred and twenty, minus your age, and then minus your resting heart rate. Then with the figure, multiply it with seventy five percent and eighty five percent. Add your resting heart rate into the two values and that is your targeted heart rate range.

At the maximum heart rate, the body burns the optimum amount of fat in the body. This means that, if your do your cardio at this heart rate, the percentage of the total calories burned will be the most compared to other heart rates.

For optimum excess fat loss, do your elliptical exercise four to five times a week and each session should last for no lesser than thirty minutes and no more than one hour. Make certain when your doing your cardio, you are in your target heart rate, use a heart rate monitor to monitor your heart rate!

There is certainly much discussion going on which elliptical machine will be the top rated. Well, theoretically, for anyone who is in your extra fat burning zone, any machines will work the same. But there are a few elliptical machines that burn calories faster. The exceptional calorie burners are the treadmill and the stair master. These elliptical machines work the gluteus muscle carder than any other machines. Because the gluteus is the largest muscle in the body, it will burn a whole lot of calories!

You should not be out of breath during the cardio session. You need oxygen to burn of fat. Combine the your cardio workout with weight training and you definitely can see the fat melt off!

Like I covered before, the benefits to cardio are endless. Performing cardio can ensure a healthy heart, help you maintain or lose weight, help prevent fat gain, and can even help manage Type II diabetes. The main use of cardio that many doctors talk about is that it lowers blood pressure . There are many types of cardio; however to most the only type of cardio is slow, steady paced cardio that they see someone do on a treadmill.

A perfect example is jogging. Now what Im going to say will be a huge shock to most people but I am not a fan of traditional slow, steady state, cardio like jogging. Dont get me wrong, it is great for your health, it has its place in an exercise program. But there are other forms of cardiovascular training that are even better. Before I get into speaking about the pros and cons of each type of cardio, I want you to understand some physiology. This way you can better grasp why I say I am not a fan of traditional cardio.
When you perform physical activity such as jogging, your heart rate and breathing rate increase. This is because you need more oxygen and your heart needs to pump out that oxygenated blood at a faster rate to your working muscles. Now there comes a point when youre jogging that your heart rate plateaus, it stays at the same amount of beats per minute. This is whats called steady state.

Now before you reach steady state, there is whats called an oxygen deficit, meaning that the amount of oxygen which is needed by the body has not matched what is being taken in. You are basically catching up. When you finally catch up, thats when you reach steady state. After you complete your jog, your heart rate steadily declines along with your breathing rate. But whats interesting is the term called oxygen debt. Oxygen debt is when the body needs more oxygen at rest in order to restore all of the bodies systems. A high need for oxygen is directly correlated with an increase in metabolism.

This is where it gets interesting. When youre performing steady state cardio, once you stop, you have a very small window of oxygen debt, meaning your metabolism does not stay elevated for very long. So by now youre probably wondering what type of cardio would I have to perform to have an oxygen debt and an increase in metabolism for hours on end; its pretty simple, interval training.

Interval training is when you perform an activity as hard as you can for a period of time before returning back down to your baseline. Then you repeat this activity over and over again for a period of time.A perfect example is biking up and down hills.You are pedaling as hard as you can go up the hill for a period of time then taking a rest on the way down. Interval training leads to a higher EPOC (oxygen debt) after you have completed the workout. Here is a list of various interval activities you can perform:

– biking up and down hills
– 100 meter sprints
– 200 meter sprints
– 400 meter sprints
– Performing intervals on an exercise bike varying the intensity
– Running up hills
– Varying the incline on a treadmill while keeping the same speed
– Increasing and decreasing the speed on an elliptical
– Spin Class
– Kickboxing
– Cardio kickboxing
– Aerobics Class
– Boot-camp class
– Swimming
– Performing sled work **
– Strongman training **

** Sled work is basically dragging weight behind you. You can go forwards or backwards. I found that although unconventional in the personal training world, many of my clients love the workout they get.
Theyre gassed at the end. But I would leave that up to you. Strongman training is again unconventional in the personal training world but its a great tool to get in shape and help you drop the fat. It combines the aspects of lifting heavy objects in an unconventional manner over long periods of time.
For example, the farmers walk is where you hold two dumbbells and walk with them for a specific distance. You can almost make an obstacle course for a workout using strongman and sled training.

I just wanted to make it clear that both options, steady state cardio and interval training have their place in every exercise program and will work when perfectly placed in a program. Remember, there is no best method of fat loss, however there is a place for everything.

Each piece of the puzzle must fit and when they do, you have a beautiful big picture.

If you’re looking for a fitness program that will work for you long term, there are a few things to consider.

Firstly, the routine has to help you burn more calories than you take in in order for the pounds to drop.

It also has to fit into your lifestyle so that you are not discouraged to continue to work out when you find that the program does not sustain your interest or that it conflicts with your schedule.

Dance aerobics is one of the best cardio for weight loss programs because it is an intense workout that is fun and has a high portability factor. This means that you can either head to your local gym or just pop a dance aerobics DVD into the player, clear a spot on your living room floor, and start your dance workout. It is quite enjoyable as workouts go, as the combination of contagious rhythmic music, and dance moves makes it much more interesting than, say, running on a treadmill. In fact, if you do it right, you can burn 400 calories in 30 minutes.

Zumba, a high-intensity Latin dance fitness workout has been making the fitness gym rounds since 2001 when it was introduced by a Miami based fitness instructor named Beto Perez. It combines salsa, chacha, merengue, samba and rock ‘n roll steps in a party-themed aerobic dance routine. The program has been such a hit that over 3 million Zumba DVDs have been sold since it was introduced. Thousands of Zumba fitness instructors have sprung up all over North America and millions of people have embraced Zumba.

Zumba is more than just a fitness routine — it’s also a great socializer. The dance moves are amazing, and go from the gym to the dancefloor with the greatest of ease — dance lessons are the icing on the cake!

There have been many reports of rapid weight loss through the use of this dance workout, with just as many fans reporting higher levels of energy and fitness. Most zumba beginners tend to stick with the routine, simply because it is producing quick, visible results, and because they are enjoying themselves so much while exercising.

With its excellent results and high retention rate, Zumba dancercise has to qualify as one of the best cardio for weight loss programs today.

Zumba fans are raving about their favorite aerobic workout routine. We have compiled some VIDEOS for your viewing pleasure.

Oh, the cardio craze; it’s all around us! You see these “cardio crazies” everywhere: sprinting through your neighborhood, biking up steep hills, and racing to keep up with the insanely fast pace of the treadmill at the gym. They have a determined look in their eye and sweat pouring down their face. Their mascot is the energizer bunny and they attempt to keep going and going and going.But the question is, are they going somewhere, or are they just “running” around in circles? (and wasting battery power) While cardio is important and offers calorie torching and cardiovascular health benefits, it is not the answer to every fitness question. You MUST incorporate strength training into your work out routine to obtain the strongest results.

I was once told by a fitness instructor that if you could either do only cardio or weight lifting for one year, you should lift the weight. This confused me since I was also told that muscles can’t be seen without blasting the fat that covers them through cardio. But then I discovered the irony; what really blasts this fat into oblivion? Muscle! Strength training starts a fire in our muscles that continuously burns fat. It keeps our metabolisms aflame, resulting in sustained long term weight. Think of it this way; a pound of muscle burns more calories than a pound of fat. Therefore, the more muscle we carry means the more calories we’ll burn even when doing.nothing! That should get you to the lifting bench!

Now that we understand the fundamentals of weight training, let’s examine why cardio should be limited for a certain gym-going posse: the hard core lifters and body builders. When these buff bros enter the gym, their blood sugar is up, and their energy storage is stable. If they were to immediately join the “cardio crazies” on the treadmill, they would exert potent energy and use up stored glycogen. This would have a negative effect on their lifting routine, hindering muscle overload. Actually, they should only do cardio about two or three times a week at low intensity. Cardio burns calories that their muscle mass depends on to be built. If they’re concerned about gaining fat, they should take it up with their kitchen not the stair master. Their diet will determine whether they collect the weight they’re not looking to gain.

What about the people who aren’t looking to gain; what about women? You see women running from the weight room all the time, as if it’s going to bite them. They make up the majority of the “cardio crazy” population since many are frightened by a dumbbell. Why? Because it will bulk them up and make them bigger. Wrong!!! This is an ironic fear because weight lifting will only make them smaller, firing up their fat burning machine and increasing lean body mass. And their DNA and genetic make-up will prevent them from ever resembling a bodybuilder. Everyone will benefit from a strength training regimen, so get out there and lift those weights! Then you can burn calories by not lifting a finger!

For starters, if you wish six pack abs, the best cardio workout is NOT the standard steady state cardio training at sixty – 70% of your max heart rate that the majority folks perform.
Are you obsessed with these sorts of cardio exercises and cardio workouts-
Do you’re thinking that cardio is that the manner to travel when it involves getting in great shape and melting away body fat-
That might be why you are not making the progress you would like to make.
Or, worse, you’re thinking that you are in nice shape however you are very simply skinny fat, like most cardio junkies.
It happens all the time.
Most health professionals and private trainers advocate the typical low to moderate intensity aerobic training (cardio) as the best cardio workout to folks who are trying to get healthy or lose weight.
I am positive you’ve heard it lots of times.
Do thirty to sixty minutes of moderate intensity cardio exercise three to five times per week. Perform this cardio workout in your “fat burning” vary of sixty – seventy% of your maximum heart rate.
Don’t succumb to the current bs. I’ve talked plenty of times before regarding the effectiveness of high intensity interval coaching to help you get healthy, fit and burn fat faster than any typical cardio workout. And therefore the scientific data backs it up.
Our bodies are not designed to try to to endless amounts of steady state work. We tend to’re built for short burts of activity followed by short recovery periods.
Most competitive sports (basketball, hockey, football, soccer, etc.) are designed the identical way.
One nice example I forever provide is comparing the body of the top level sprinter versus that of the marathoner.
Which one do you’re thinking that looks healthier-
That one looks to be in better physical shape-
And it is not just for burning fat or getting fit. There are far more health benefits to high intensity interval training when put next to long length steady state cardio training.
Many scientists believe long steady state cardio increases free radical production in the body, will degenerate joints, reduces immune perform, causes muscle wasting, and will cause a professional-inflammatory response in the body that can potentially result in chronic diseases.
Some doctors felt that this chronic state of being physically over trained may have contributed to hockey star Mario Lemiuex’s cancer.
On the flip aspect, high intensity interval coaching has been shown to increase anti-oxidant production in the body, whereas additionally boosting your metabolic rate and helping you to lose weight and burn fat faster than steady state aerobics.
There are a ton of ways to perform interval training.
As an example, a high intensity interval training session on the stationary bike might look one thing like this:
Warm-up for three-4 minutes at a low setting, simply enough to interrupt a sweat.
-Interval one – pedal at level vi for 1 minute
-Interval a pair of – pedal at level two for 1.5 minutes
-Interval three – pedal at level 8 for one minute
-Interval 4 – pedal at level two for 1.5 minutes
Repeat those 4 intervals 4 times for a terribly intense twenty-minute workout.
Obviously you need to adjust the degree based mostly on your current level of fitness.