Aerobics Cardio
Aerobics (long, steady state sub-maximal cardio) aren’t much good for many health or fat loss related benefits. I’ve already done a post on why aerobics suck for fat loss. And then I went over the health benefits of interval training versus steady-state aerobics in my interval training for fat loss article
Cardio is used in reference to exercises and/or equipment intended for cardiovascular fitness and endurance training (aerobic exercise). “To do cardio” is a common term which means to engage in Running or other endurance training for a set period of time. Having Cardio equipment at home is a great way to be sure to get it in.
The exercises are also very much important to the men. These exercises will help develop the flexibility that will aid in reducing the chances of injuries to the body. These exercises also help in the continuous development of the body. The exercises work to increase the activity level and the oxygen supply to the various parts of the body.
It is important that we work out the cardio system. This is because the cardio system is the core of the body. With a weak cardio system there are not many exercises that we can perform. A weak cardio system also makes a person prone to many heart problems and diseases.
Again, that’s why you see these overweight aerobics instructors that can probably do well in a triathlon (because of excellent endurance), but don’t lose any fat weight.
Aerobics is also known as cardiovascular exercises and it improves oxygen intake and works major muscle groups like the lungs and heart. Aerobics speeds up your metabolism and this leads to fat burning and weight loss, by keeping your heart rate up for an extended period of time. Most instructors suggest 30 minutes of exercise to get the heart rate up to with a 5 minute warm up and 5 minute cool down.
Because you would look forward to doing it and won’t likely miss (or “play truant”) and would likely stay put in it long, to achieve your goal- either to lose weight or to maintain good health.
Cardio and aerobic exercises are helpful to strengthen the respiratory muscles and it results in smoother and unlabored breathing. These exercises are good for strengthening the cardiovascular muscles and it also improves the hearts pumping efficiency. It tones the muscles of all parts of body that results in improved blood circulation and reduced blood pressure.
Most people perform cardio training to burn excess calories. With obesity as one of the leading health problems in the Western world today, people are seriously considering doing cardio workouts since they burn much more fats and carbohydrates in so little span of time. But it must be noted that the amount of calories burned during cardio training will always be dependent on the body weight of the exerciser, the intensity of his workouts and the type of activity he does.
If you were looking to change up your aerobic routine, I would suggest you try water aerobics.Also known as aqua aerobics or aqua-fit. Water aerobics is similar to any other kind of cardio exercise. You run, do jumping jacks, perform arm movements and kicks, except you are in the water.
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Filed under Aerobics | Tags: Aerobics, Cardio | Comment (0)Cardio Workouts At Home: How To Do Them With No Equipment
Close you eyes and think of cardio workouts at home. Now, I’m not a mind reader but I believe a lot of your thought of jogging on a treadmill or riding an exercise bike. Or maybe you thought of some other exercise machine designed for cardio workouts.
But the fact is, you don’t need any equipment at all to get a great workout at home. All you need is your own body, and the desire to get a great full body workout. Here’s how…
Use Bodyweight Calisthenics
Bodyweight calisthenics consist of both bodyweight strength exercises and fast paced calisthenics exercises that stress heart and lung endurance. And you don’t need any equipment at all to get a great workout.
Plus, by combining bodyweight exercises and calisthenics, you get a BETTER overall workout than if you just jogged on a treadmill of rode a bike. Just think about it. Bodyweight exercises can be used to improve strength and performance of all the muscles in the body. And calisthenics uses full body movements to increase heart and lung power.
Basically, this ends up be a better overall workout than most cardio workouts at home that use equipment.
Cardio Workouts At Home: Example
Let’s pick 3 common bodyweight exercises and 1 common calisthenics exercise. We’ll use push ups, squats, crunches and jumping jacks.
Here is how you do it:
Do 10 reps of each bodyweight exercise in a circuit without rest. Then immediately do 30 seconds of jumping jacks. Repeat for 10 minutes.
What you’ll find is this quick and simple workout provided a full body workout and a great cardio workout all in one. And frankly, this is a better workout than doing aerobic exercise on a machine for 20 minutes. And with literally hundreds of bodyweight calisthenics exercises to choose from… you’ll never be left wanting for a cardio workout at home.
If You Have Equipment… Use Bodyweight Interval Circuits
If you do have a treadmill or bike, you can still get in on the action. Let’s say you are going to ride the bike for 20 minutes. Every 5 minutes jump off the bike and perform a circuit of bodyweight calisthenics like described above. Your boring cardio workout just got a whole lot more interesting and more EFFECTIVE.
Don’t let not having any exercise equipment at home keep you from getting a great cardio workout. As a matter of fact, it might be a blessing in disguise. You’ll find that bodyweight calisthenics workouts are far more effective for improving fitness, burning fat and building an attractive, athletic body than using only aerobic workouts.
Try it out for yourself and see!
Fitness – Cardio Strength Workout
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The Cardio Body Building Fallacy
Most workout programs, in my opinion, are examples of cardio body building and are wrongly based on bodybuilder isolation movement exercises and marathoner extended aerobic training.
This is NOT the path to optimum fitness excellence!
The cardio body building combination is actually the biggest training mistake you can make.
Now before you get angry…
There is absolutely nothing wrong with training like a Bodybuilder or Marathoner… especially if you are a Bodybuilder or Marathoner.
I am just proposing that the training philosophies of Bodybuilders and Marathoners are not the path to an optimum level of fitness where all of the physical skills of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness are improved… Whether you adhere to the philosophy of each group alone or in combination.
I know this goes against most physical training protocols used in commercial gyms around the world that adhere to the cardio body building combination as the training methods of choice.
It is easy to see how these training protocols came to be combined…
In an attempt to improve fitness on a more general level for the non-professional fitness enthusiast, gyms and health clubs throughout the world have prescribed the typical cardio body building program of isolated movement strength training and extended aerobic training sessions.
The belief was that if isolated movement weight training is effective for Bodybuilders, and extended aerobic sessions are effective for Marathoners, that a combination of the two training methods would give the general fitness enthusiast the best of both worlds.
The fact is, Bodybuilding training methods are more concerned with muscle growth than muscular strength, power and endurance… and both of these training methods almost completely ignore the other physical abilities like coordination, agility, balance, accuracy and flexibility.
It is no wonder why millions of people participating in cardio body building inspired fitness programs fail to meet their over-all fitness goals… They are making a big training mistake.
On a personal Note…
I am guilty of training in the cardio body building fashion in my younger years in preparation for wrestling season.
I would lift weights using isolation exercises and run long distances to increase aerobic capacity.
I quickly learned in the first week of practice that the inflated muscles and aerobic capacity that I gained through cardio body building training did little or nothing to provide the fitness level needed for my chosen sport.
Oh well, there is nothing I can do about that now… but there is something that YOU can do to improve your physical training in preparation for sport, work, life.
Reflect on your current workout program…
If your current workout program looks like the cardio body building protocol described above… don’t despair.
Any exercise is better than none, so you have not completely wasted your time.
In fact… the isolated movement strength training has given you some degree of strength, and the aerobic exercise is an essential base of fitness.
However, to improve your physical training and optimize your performance you must be prepared to radically change the methods you use in pursuit of strength, conditioning and fitness excellence.
Be honest with yourself… are you getting the most out of your current cardio body building physical training program?
Are the exercises and methods you are using best suited to improve over-all fitness… or do they only focus on muscular size and cardiorespiratory endurance?
Ask yourself this question…
Is your current physical fitness training program based on the acceptable and deliberate compromise of competence and ability to perform in ALL the areas of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness to produce optimum performance results under the greatest amount of circumstances?
If not, it is probably based on the cardio body building fallacy… and your physical training can be greatly improved.
If your goal of physical training is to inflate your muscles and perform monotonous, single intensity aerobic exercise for extended periods of time… do nothing.
If your goal of physical training is to become a better human being suited to successfully overcome the random challenges of sport, work and life… It is time to change your physical fitness training program to one not based on the cardio body building fallacy.
Filed under Body Building | Tags: body, building, Cardio, Fallacy | Comment (0)Your Cardio Workout Routines are Wrong
Below is an interview about cardio workouts done by Craig Ballantyne. This presents a great example of how cardio workouts are typically misused by exercise enthusiasts in their attempts to lose body fat. You’ll never get those six pack abs if all you keep doing are the same boring cardio routines over and over. Expand your thinking, and shrink your waistline!
Everybody assumes that you must do endless hours of cardio workouts to get ripped six pack abs. But this is simply not true. In fact, if you quit wasting so much time with boring slow cardio routines and change your workouts much more strategically, you will get those six pack abs much faster than you thought was possible!
Let’s look into how one female cardio workout fanatic finally lost her excess belly fat and revealed her six pack abs with the help of the innovative Turbulence-Training workouts!
Craig: C-J, let’s start with a bit of background on yourself and what your goals were when you discovered interval-training and strength training.
C-J:
Ok, I’m a female in my middle 30′s and your typical office professional who spends many long hours in front of the computer.
With regards to fitness and nutrition, I grew up realizing the importance of being active and staying healthy. So while I’ve stayed active for most of my life, I recently realized that I still had a lot to learn about both training and nutrition.
When I first discovered the Turbulence-Training Workouts, I was looking for an improvement in body composition. I had been introduced to weight training a year or so earlier and had made some really good progress, but had gone past that “new stimulus” effect, and really needed something different to kick my results up again and break the plateau.
Craig: How were you doing before?
C-J:
Well, during grad school and working full-time I let my fitness slip for the days and evenings tied to a computer, and the joys of eating at restaurants once or twice a day. I had gained about twenty pounds and was at my heaviest weight ever at about 160 pounds. Once I finished night school, I added exercise and nutrition back to my priority list and lost those twenty pounds, mostly from running five days a week.
The 2nd stage started when I discovered weight training. I was at about 142 pounds at the time and about 28% body fat. After about six months I lost another 8-10 pounds and 7% body fat.
So when I started the Turbulence-Training program, I had already made decent progress as I was down to about 133 pounds and 21-22% bodyfat.
Craig: What were your workouts like before Turbulence Training? Why did they not work as well? How have you since improved upon those workouts?
C-J:
Before Turbulence Training, I was a “same-pace” cardio fanatic, and I ran 3-5 miles three times a week and strength trained using a four day body part split routine. This plan worked ok for about six months or so, but then I just stalled out and the plateau set in. I’m not exactly sure what the culprit was, but I just knew that I needed a different type of workout program to try.
So when I first started strength training and interval workouts I was skeptical that such a short workout only three times per week would be good enough. I soon realized that strength training and intervals kept the intensity levels higher during EVERY workout, so the 3 days and 2 super sets were actually much more efficient than my four day body part split and three days of running. I also got on an interval training program and reduced my slower “same pace” cardio runs to about one day a week.
Craig: How have the interval workouts and strength training helped you improve your shape? What benefits and results have you achieved? What are your improvements compared to your before stats?
C-J:
I am definitely stronger, leaner, and faster than before.
Strength wise, I can finally do chin-ups and pull-ups, something I’ve always wanted to be able to achieve. I have also improved my 5k time by two minutes. I also finally have the muscle tone and athletic body shape that I have always wanted.
When compared to my before stats, I have had to throw the scales out the window and use the mirror and compliments I’ve received as my guide since I have gained a few pounds of lean (but sexy) muscle so the scale weight hasn’t changed much even though my body composition has improved. Also, my clothes have gotten looser and smaller and I’m also making fairly significant strength and speed gains. I can also actually see a visible six pack of abs now, which has always eluded me!
Craig: How do you feel in terms of energy and strength?
C-J:
My strength gains are most exciting to me, since I typically have high energy/endurance. I particularly like how my strength gains have transferred to improved running and biking.
The amount I can lift in the gym just sort of evolves, but when I can climb hills on my bike that I used to be foreced to walk, and finish 5k runs in times that were once way out of my reach, it feels pretty damn good!
Craig: What features do you like about TT-style strength and intervals?
C-J:
It is fun, time efficient, and intense. Plus it works like crazy! When I am in the gym, I know that I am making the most efficient use of my time.
Craig: Did you change your eating plan with the guidelines?
C-J:
Not a whole lot, but some. I was on a pretty good eating plan when I started TT strength and intervals, but I am constantly learning about making better food choices and looking to change things slightly here and there. Incorporating a post-workout recovery shake and getting as much variety as possible have been the biggest changes in my nutrition habits since I started the program.
Craig: What would you say to others that ask you about your workouts? Do you get a lot of comments from people?
C-J:
When people ask me about my workouts, I try to hold back some excitement so I don’t come off as a wild fanatic and overwhelm them.
I have had quite a few comments from others in my gym, either noticing how hard and smart that I am working out, or complimenting me on my progress. One woman even pointed me out and said “I want thighs like that!” to her friend. How cool is that!
It is always enjoyable to see friends or family or even co-workers that I haven’t seen in a while because they always remind me of the great progress I have made. It’s also exciting that I can show off my flat stomach now too with the sexy little six pack!
The best compliment I get now is in the form of imitation. Others want to know exactly what I do and ask me for tips to help them. They see that it works, want to know how I have done it, so they can try to apply it to themselves.
Craig: Thanks C-J! Keep up the great work with your time-saving Turbulence Training fat-loss workouts.
See below for a special free report on more effective cardio workout alternatives that will have you losing body fat much faster from now on.
Filed under Workout | Tags: Cardio, Routines, Workout, Wrong | Comment (0)Moving Free Longevity Solution Cardio Dance Level 1 Easy Aerobics DVD for Beginners, Boomers and Seniors Exercise by Mirabai Holland
Product Description
Dance Yourself Fit Cardio Dance Level 1 Easy Aerobics DVD for Beginners, Boomers and Seniors Here s the second in Mirabai Holland s Moving Free Longevity SolutionTM series of Easy Exercise DVDs specially designed for Beginners, 50 plus Boomers, and Seniors. Whether you re an active Beginner of any age, a Baby Boomer keeping it together, or an active Senior, this easy Aerobic exercise DVD is a must have. If you can take a half hour brisk walk, you re ready to com… More >>
Weight Loss Cardio Workout – 3 Reasons Why you Need to Use Interval Training
Have you ever been able to successful use a weight loss cardio workout to successfully lose body fat?
If you are like most people the answer is yes and no ‘ and usually in the order!
This article is going to go over a few reasons why the average weight loss cardio workout might actually be preventing you from losing weight. Please pay special attention to this article because it can save you lots of time, help you enjoy exercise more, and give you a new outlook on losing with with cardio.
By using “cardio”, I am talking about using cardiovascular exercise on a basic cardio machine such as treadmills, rowing machines, upright or recumbent bikes, ellipticals, or any other common cardio machine you see at the gym or at a department store. This also refers to things such as walking outside or going for a bike ride.
It is very common see someone try to lose weight in the gym by getting on a cardio machine and trying to go for 30-60 minutes at a slow pace. They may try to do this 3, 4, or 5 days per week!
In the beginning 2-3 weeks, you see some results pretty quickly. The weight on the scale goes down and you are feeling great. Soon after however, the weight loss slows down and your progress comes to a crashing halt.
Let’s go over 3 quick reasons why your hit a frustrating plateau with the normal cardio workout, and more importantly, how to avoid it completely.
Reason #1: It Is Boring!
Unless you are training for a triathlon or are a distance runner, you would more than likely have more engaging things to do with your time then being on a cardio machine for 30-60 minutes. A 60 minute cardio workout 3-5 days a week is a sure way to lose all enthusiasm for exercise and be really bored throughout the whole process.
Lots of people do whatever they can to distract themselves during their cardio workouts. The cover the timer with a towel, watch television, read books, or just about anything else to try and distract themselves.
Reason #2: You Burn Fewer Calories Each Time You Workout
Your body will adapt very quickly to doing a very slow and long weight loss cardio workout. Think about it like this. If you went outside and ran a mile right now it would feel pretty difficult if you were not already a conditioned runner. But what if you ran the same mile 5 days per week for the next two months? It would get easier. Your body would adapt to it because that is what it does best.
The same goes for the average weight loss cardio workout that lasts for 30, 45, or even 60 minutes. At first you might burn a lot of calories, but after doing the same type of cardio workout for too long, the body will become more efficient and will adapt.
This means that the workout that burned 300 calories in January might only be burning 150 calories in March! The only thing you can do it so longer or work harder. Neither one sounds like a very appealing option.
Reason #3: The Average Weight Loss Cardio Workout Does Not Stimulate Your Metabolism
Instead of focusing on the number of calories you burned during a single workout, I want you to instead focus on burning calories during the workout and for hours afterwards!
Research has shown that slow same speed cardio does next to nothing to stimulate your resting metabolism. This means that you workout for 45 minutes, burn 300 calories, and then negate the whole workout with a Gatorade afterwards.
How to Fix This Problem
Did you know that you can use a different type of cardio called interval training that can burn a lot of calories during the actual cardio workout and for hours afterwards as well?
When performed correctly, interval training is faster, more fun, and most importantly, has been shown in research to have a dramatic effect on your resting metabolism. What this means is that you might burn 350 calories during your cardio workout, then another 500 throughout the rest of the day!
Interval training is an excellent weight loss cardio workout option for this very reason. Interval training simply consists of using both high and low speeds and intensities at set points in your workout. It can be done on any cardio machine and can even be done walking outside!
If you are truly serious about achieving weight loss with a cardio workout, then learning more about interval training is an absolute must. Your will feel like you got twice the workout in half the time and have a lot more results to show for it!
Filed under Workout | Tags: Cardio, Interval, Loss, Need, Reasons, training, Weight, Workout | Comment (0)10 Minute Jump Start Cardio Workout
Coach Nicole of SparkPeople.com leads you through a short cardio (aerobic) exercise routine that you can do at home, at the office or when traveling on the road. No equipment necessary!
The Biggest Loser Workout: Cardio Max
Product Description
Maximum results in minimum amount of time. Achieve greater weightloss and watch the extra pounds disappear as your endurance level and strength increase and your whole body transforms. For best results we recommend you follow our six to eight week program recommendation using the different levels as “add-ons” as your progress. THE BIGGEST LOSER CARDIO MAX DVD: This DVD consists of three different cardio workouts (plus a warm-up and a cool-down) each with an increase… More >>
The Biggest Loser Workout: Cardio Max
Filed under Workout | Tags: Biggest, Cardio, Loser, Workout | Comments (5)Insanity: The Ultimate Cardio Workout and Fitness DVD Program
- SHAUN T’S INSANITY WORKOUT 10 DVD SET+ALL BOOKS
- Shaun Ts Insanity workout is the best of its kind. No other workout can get you these types of results in just 60 days… Guaranteed!
- Shaun Ts Max Interval Training techniques are a step ahead of every other fitness program ever designed.
- You get you a lean, muscular body in a short amount of time. The Insanity Workout is a difficult workout, but the results are phenomenal.
- Brand New, Factory Sealed Box Set. Complete set includes a nutrition guide, calender to track your progress, and 10 intense DVD`s that all contain a GREAT workout
Product Description
SHAUN T’S INSANITY WORKOUT 10 DVD SET+ALL BOOKS
Shaun Ts Insanity workout is the best of its kind. No other workout can get you these types of results in just 60 days… Guaranteed!
Shaun Ts Max Interval Training techniques are a step ahead of every other fitness program ever designed. You get you a lean, muscular body in a short amount of time. The Insanity Workout is a difficult workout, but the results are phenomenal.
Brand New, Factory Sealed Box Set. Comple… More >>
Insanity: The Ultimate Cardio Workout and Fitness DVD Program
Filed under Workout | Tags: Cardio, Fitness, Insanity, Program, Ultimate, Workout | Comments (5)