Aerobics Cardio TNT

My dad always told me that it was more effecient – and easier – to work smart instead of working hard. To do this, you want to always find the most effective way of doing something.

In most areas of life, I’d say that the lesson of working smart instead of hard is one of the most valuable lessons you can learn. However, such isn’t necessarily the case when it comes to your cardio workouts.

There are some areas of the fitness industry in which working smart vs. working hard has become quite a topic of discussion. Most of the time, this has been because somebody is backing or promoting something that supposedly lets you do more work. And if you’re doing more work, you’re getting more benefit, right?

Not necessarily.

I’ll come back to cardio workouts in a minute, but let’s look at strength training for a second. I can take virtually anybody that’s not a trained powerlifter and increase their bench press by as much as 20-30 lbs. in under 20 minutes.

A buddy of mine is a local strength coach and owns his own sports performance gym. He routinely take his athletes (usually high school kids) and adds a couple inches to their vertical jump in literally their first workout.

How are such gains possible? Is it because we’re amazing coaches?

No – it’s because we’ve taken trainees, and helped them use better technique. And with better technique, the trainee was able to lift more and jump higher. Are they really any stronger or more explosive? Not really – now they’re just a little better at expressing the strength and power they already have.

So, how does this apply to your cardio workouts?

Your body is an amazing machine, but there are things that even it can’t do. For example, when you’re strength training, your body has no idea what kind of weight it’s lifting – only that it’s working. Your body doesn’t know if it’s lifting a barbell, a dumbbell, or a sandbag. It only knows how hard it has to work.

Same goes for your cardio workouts.

It doesn’t matter if you’re running, jumping rope, or using a rowing machine. The impact and such on your body is one thing, but as far as improving your cardio goes, all your body knows is that it has to work hard.

How many times have you heard somebody say they like running on a treadmill because it’s “easier” than running on a track or through their neighborhood?

If it makes it “easier”, given the above, then doesn’t that sort of defeat the purpose?

Just because you’ve got something (usually a machine) that makes your cardio “easy” or allows you to supposedly go further or do “more” in the same amount of time doesn’t mean you’re necessarily improving your cardio.

A simple rule of thumb – if you don’t feel like you worked hard enough, then you probably didn’t.

Train Hard, Rest Hard, Play Hard.

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Physicians at a clinic inside Cleveland have the following cardio bodybuilding tips, that effective cardio physical exercises have 4 central factors. Work outs should have aerobic components, use key muscle groups, need to be engaged inside for thirty to sixty minutes each session and be performed three to 4 days a week. Prior to beginning a cardio workout procedure, you should speak to your doctor and follow his or her instructions with exercise that you will enjoy.
Exercising at the same time daily is more important than the form of fitness you do. Keep in mind that exercising is best at any time; there exists no best time, except for the time you will actually be doing it. After choosing the time and day, go for what work outs are appealing to you, produce it doable, something you may do just about anywhere is walking, to provide an example. On the other hand remember to be prepared. Get your things ready the night earlier than, if you have chosen to work-out during the morning hours.
When your fitness time is set to begin, produce sure you start with a warm up, stretching and cooling down for at least 5 minutes. Then begin your chosen workout. This too, is not set in stone, don’t over work yourself, do what you can still do and slowly progress by adding some minutes each session until you’ll be able to bodybuilding for 30 minutes. Remember that cardio isn’t the only bodybuilding you must be working on; strengthening your system should be brought into your program when you feel you are able. Cycling may be on the road or a stationary bike and is a safer choice for weak joints and arthritis, as it’s a low impact sport. A few individuals with decrease back pain or that cannot walk for long classes of time can get a good solid cardio program from cycling too. It is also an opportunity for aerobic fitness for one who is more than 50 lbs. overweight, as it puts much less pressure on the joints.Walking, maintaining a brisk pace, is a good option as you are able to vary the intensity that will agree in your fitness and energy. One of the popular aerobic work outs, enjoyed by persons of all ages and you may do anywhere, is walking. You possibly can stroll indoors or outside and on the other hand have an effective and enjoyable bodybuilding. Walk with family and friends, join a walking club or even walk alone within the woods, there is no limit, it doesn’t require any special equipment or expense other than a good pair of shoes. Other types of workouts for a cardio program are fitness equipment, for instance steppers, elliptical trainers, treadmills, Sports that require continuous movement for instance tennis, basketball and soccer, full body exercises that work the whole body without delay including swimming, kickboxing and aerobics. Swimming is also a good alternative for persons with joint and minor back pain, the water serves as a cushion that allows one’s body to be buoyant, thus no pressure is put on those places. These cardio fitness suggestions ought to help you on the avenue to a healthier you. p>

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It’s no doubt that you’ve heard that a well-designed (and performed) cardio workout plan can give you more energy. The fact that it can has been a

major selling point by trainers, the health department, and PE teachers the world over as why you should be doing cardio workouts several

days/week.

Now, it takes energy to actually *do* your cardio workout plan, right? So, if you’re already tired, and it takes more energy to do the workout,

which means you’d have *less* energy than normal when you’re done, where does the more energy point kick in?

Doesn’t make a whole lot of sense, does it?

Well, it’s kinda like business – you have to spend money to make money, right? You can’t make money by just sitting there and hoping it gets

better. Sometimes you have to make a small investment if you want to get ahead. The idea is that a wisely-placed small investment will be

multiplied by many times when it comes back to you.

It’s the same with your cardio workout plan.

The things that make you tired – being overweight, a heart that has to work too hard, poor posture, stress, etc. can all be taken care of, improved,

and solved by putting your time in on a proper cardio workout.

Sure, it’s not easy at first, but just like it seems like you’re losing money at first because you’re spending it, think of the time and energy you’re

putting in as an investment in your future physical and psychological well-being.

After you put the time in and get in better shape, you’ll feel better about yourself, whether it’s because you lost your gut and have to buy smaller

pants, or because you’re no longer embarassed to step on the scale at the doctor’s office.

Your heart will be stronger, as will your lungs, which means that when you’re “resting”, your body will actually be doing less work, which will take

less energy. You’ll also weigh less, and you know that makes you feel better.

So, the next time you dread your cardio workout plan, and don’t think you’re getting anywhere, remember that it’s a long-term process, and the small

investment you make now will pay off big-time in the end.

Train Hard, Rest Hard, Play Hard.

If you’re comfortably jogging along without getting out of breath, then you probably aren’t burning fat, although the exercise itself will be good for your heart. Some people say that fat burning cardio workouts for women and men should quite briefly, be very hard work, in fact well outside your normal comfort zone but others claim that slow and steady will do the trick.

Fat burning cardio workouts for women concentrate on fat loss from typical problem areas rather than those for men which often aim to build muscle as well.

To really find out what works for you as an individual, you should try both methods for a couple of weeks and keep notes and photos so that you can see for yourself.

One of the favourite fat burning cardio workouts for women is step aerobics which will mostly lose fat from your legs, hips and backside, the place where fat seems to develop most in women. Unless you are very disciplined and have a step or substitute at home, you’ll need to attend a class. However, once a week won’t be enough, so you’ll need to do several classes or take other forms of exercise as well.

Similarly, one of the common fat burning cardio workouts for women is running. However, to seriously lose fat, you will need to vary the pace of your run, starting at warm up jogging pace then increasing for a couple of minutes to really fast, sprinting pace when you will be out of breath, then slowing down again for about a minute. Do this cycle three or four times to start with and increase to six or seven times. Running in this way will mean that you only need to run for about 20 to 30 minutes, rather than an hour. Also, you will continue to lose calories when you’ve finished your run. You don’t need to do this every day; two or three times a week is enough with a variable speed run like this.

Circuit training is an excellent workout for women, which can be concentrated on particular areas of fat burning. Try abdominal crunches to tone abs and stomach, leg presses for thighs and backside and lateral pull downs for inner arms and bust area. Do each of these fast for around a minute then walk or cycle for three minutes then do it all again. Aim for a duration of about 20 minutes to start with, increasing to 30 minutes a couple of times a week.

If you don’t have time to go to the gym or out for a run, grab ten minutes at home and do a high intensity workout. Doing this three to four times a week isn’t time consuming but will work just as well as one or two long runs. To make sure that you fit your workout into your day, do it first thing in the morning to kick start your metabolism.

Try one of these suggestions and you’ll soon be losing fat and it doesn’t mean slogging away for hours every day to succeed.

Cardio Interval Training can help you reach new cardiorespiratory endurance levels, burn more calories, increase speed, improve power and generally improve over-all fitness performance.

Cardio Interval Training is a series, or repeated segments, of intense activity, alternated with periods of recovery that can be either reduced activity or complete inactivity.

For example… you could run at a fast pace for a short distance and then rest for a certain time period before repeating, or you could run at a fast pace for a short distance and then reduce the intensity to a jog for a certain time period before repeating.

Dividing your workout into short, intense efforts permits you to perform a greater volume of work at high intensity.

For example… you could perform 10 sprints of 30 seconds at near maximum speed, whereas it would be impossible to maintain the same high speed continuously for 5 minutes.

As you can see Cardio Interval Training allows you to repeatedly reach and sustain a high level of intensity for a cumulative time that is greater than what you could achieve during continuous training with the same intensity.

Running was used above as an example only… You can use any method of metabolic conditioning training in the Cardio Interval Training format.

Other examples besides running are biking, swimming, jumping rope, calisthenics exercises, etc… even circuit weight training is a form of Cardio Interval Training.

Cardio Interval Training is an excellent training method to reap the benefits of anaerobic training… but Cardio Interval Training does not have to be exclusively high intensity, short duration.

The truth is… You should perform you Cardio Interval Training for high intensity, short duration, medium intensity, medium duration and low intensity, long duration.

Vary your Cardio Interval Training for the best results.

You can manipulate your Cardio Interval Training in 7 ways to effectively overload the aerobic and anaerobic energy pathways and promote improvement.

The 7 Ways to manipulate your Cardio Interval Training are…

The number of repetitions… How many intervals you perform.

The distance… Short, medium or long interval distances.

The active interval… How long you perform the interval.

The rest interval… How long you completely rest or reduce intensity between intervals.

The active – rest ratio… How long the active interval period is compared to the rest interval.

The overall workout distance… The total distance of all the interval series.

The frequency of workouts… How often you perform Cardio Interval Training.

Vary the methods, stresses and intensities of your Cardio Interval Training to get the best results.