Popular Cardio Methods
Written by Editor on March 3rd, 2007 in fitness.
By Zach Bashore (www.fitnessaffiliatlinks.com/truly-huge )Cardiovascular activity is difficult to enjoy and it is even tougher when you do the same exercises every day. This article is going to give you an insight of the most popular methods of cardio available and how it can assist you to burn fat.The first method of cardio that I am […]
By Zach Bashore
(www.fitnessaffiliatlinks.com/truly-huge )Cardiovascular activity is difficult to enjoy and it is even tougher when you do the same exercises every day. This article is going to give you an insight of the most popular methods of cardio available and how it can assist you to burn fat.The first method of cardio that I am going to explain is walking.
Walking is the most common of cardio exercise. Walking is a very low-impact exercise, and is one of the few cardio exercises that can be incorporated into your own lifestyle. Another way walking can be used is power walking. Power walking at the gym is easy because you can just hop on a treadmill and take off.
You should choose a walking routine that emphasizes incline movements and you should alternate paces.
Jogging is the most common exercise known to the public. Most jogging program’s paces are determined on one’s physical conditioning. Beginner joggers should practice speed walking before they progress to a jogging routine. Jogging is not for everyone because it can be hard on your knees and is simply not an option when it is zero degrees outside. Jogging is a very good cardiovascular exercise because it burns twice as many calories per hour than that of walking.
Sprinting is running as fast as you can until you cannot run any further. This method of cardio should not be used by beginners.
Sprinting is the quickest way to do cardio that can be performed to burn calories because it only takes five to ten minutes to get an effective workout. However, sprinting can be dangerous to your body if proper warm-up isn`t in place. Make sure that you stretch thoroughly prior to sprinting because the quick movements cause an injury.
Dance is another popular method of cardio and is actually one of the few cardio exercises that are fun. Everywhere you look, it is almost certain that you can find a dance class to join. There are so many different dance styles available that it would be impossible to list all of them.
Indoor cycling, also known as spinning, is a new health club craze.
This intense workout targets the lower body, giving the quads, glutes, and hamstrings a good workout. Using stationary bikes that aim at increasing endurance, classes using the spinning exercise is a perfect way of getting a good workout and motivational boost at the same time. Almost every health club has a cycling class that you can join and the application process is easy.
Each forty-five minute session that you perform will burn 500-700 calories, who wouldn’t want to indoor cycle?
The best part about swimming is that it is not stressful on your body. Water aerobics offer the same support as swimming, but instead of propelling your body from one end of the pool to the other, you use the water as resistance to burn calories and tone muscle. Both methods are refreshing alternatives to boring cardio and will give you a good workout without getting sweaty.
Another reason swimming is a good exercise is that the water decreases the stress on your joints, and it helps people with joint problems incorporate exercise into their lifestyle.
For people who live in cold areas, ice skating is the preferred method over rollerblading. However both methods serve the same purpose and that is to get you active. These exercises are fun to do and are great for the lower body. If you want a more challenging exercise you can simply rollerblade uphill, but be careful when you are going back down because the excess speed may cause you to crash. Which brings me to the downside of rollerblading. It is a very dangerous exercise and you must wear protective equipment at all times. You also might try to show off when your ability levels are not so great and you could injure yourself if you are not careful.
Cardiovascular exercise wouldn’t be fun without the different methods that are available. Try them all out and determine which ones that you like best. If you’re a beginner, I suggest that you start out by going on a walk or a harmless swim. But once you get more advanced, then start incorporating more of the techniques that I explained above. Cardio doesn’t always have to be hard, it can actually be fun if you approach it properly.
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Other Zack Bashore Articles: Post-Workout Nutrition, Fat Facts
Tags: Cardio, Cardiovascular, Exercise
By Tom Venuto, NSCA-CPT, CSCS http://www.burnthefatbook.com/ There are many fantastic ways to get focused and motivated to begin a diet or exercise program, but often the most difficult thing to do is keep that drive and ambition alive for more than a few weeks and see your goal through to completion. Within just weeks of starting, many people […]
By Tom Venuto, NSCA-CPT, CSCS
http://www.burnthefatbook.com/
There are many fantastic ways to get focused and motivated to begin a diet or exercise program, but often the most difficult thing to do is keep that drive and ambition alive for more than a few weeks and see your goal through to completion.
Within just weeks of starting, many people have already hit their first snag or setback, and as a result, have slipped backwards in the mental focus and motivation department. Setting goals in writing is an essential step to success, but how do you stay focused on them? One technique I have used ever since my very first bodybuilding competition 18 years ago, is…
The “contest countdown calendar.”
I have used it ever since, through 28 competitions and it will work for you too, for any fitness goal.
I purchase a desk or wall calendar - the type that shows each week stretching horizontally across the page with an open block of space for each day.
After I set my goal and place a deadline on it, I do NOT stop there. I take out my calendar and start counting backwards from my target goal deadline to the present day.
T-minus 117 days….
T-minus 116 days…
T-minus 115 days….
I also fill in my workouts for the entire 3-4 month period, which is the typical length I allow for my mid-range goals like contest prep.
you would be shocked - pleasantly so - just how focused this keeps you. Even better still, you get MORE and MORE motivated with each passing day you countdown because the deadline is getting closer
Deadlines are absolutely critical to your success. Little gets done without deadlines.
There is a saying in management and psychology that “work will always expand to fill the time allowed for it’s completion.”
Remember term papers in school? when you were given a term paper assignment and you had the entire semeseter to do it, did you run home that first night and get crankin on it?
How about after a week? two weeks? A month? TWO MONTHS?
probably not, eh?
If youre like most people, you put it off until the last minute and you barely got it turned in on time. In fact, there are always a few people who pull all nighters the night before!
Alas, the power of the deadline!
In your fitness endeavors, if you dont have IMPENDING deadlines that give you that twinge in your stomach that says “take action now, or else!” then you find it very easy to say to yourself, ‘ I have plenty of time so this one cheat meal doesnt matter… it doesnt make much difference at this point if I skip this one workout… I have time to make it up…”
And then, just like the term paper, you are scrambling at the last minute to reach your weight goal. But in the case of a your body, the consequences are more severe and painful than just a bad grade or late penalty.
Inevitably, you succumb to crash dieting and overtraining or other unhealthy fast-weight-loss madness, which eats up your own muscle like a hungry cannibal and sends you spiraling into the dark pit of metabolic damage and the inevitable plateau and weight gain that follow.
But the solution is so simple: Count your way down to success!
Don’t stop with setting goals. Put your goal countdown on paper, review your goals every single day, AND know, every single day, how many days there are until your target goal date. You will stay more consciously focused and even better, your unconscious mind will go to work for you in keeping you motivated, on track, and on schedule. You’ll come in for a landing on your goal deadline date like an F-16 landing on an aircraft carrier.
I just did my countdown calendar earlier this week… T minus 117 days til my next bodybuilding competition, and thanks to this simple but powerful technique, I’m already focused like a laser beam and have been making steady progress without so much as a hiccup…
Don’t under-estimate this simple technique… Give it an honest test… because it’s often the simplest motivational techniques that are the most powerful of all!.
http://www.burnthefatbook.com/
About The Author
Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer, certified strength & conditioning specialist (CSCS), and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle. Tom teaches you how to lose fat without drugs or supplements using the little-known secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting http://www.burnthefatbook.com/, home of Burn The Fat, Feed The Muscle and BurnTheFatInnerCircle , the Internet’s premiere members-only fat loss support community.
Walking is one of the best methods of exercise you can do. It requires no special equipment and has muscular and cardiovascular benefits.