Tag Archive | "cardio routine"

Cardio Circuit Training: Reviving a Dull Workout Routine

For those of you who already have a cardio routine you swear by, a new cardio circuit routine can be a great way to give your workout a little more excitement and shock your body into a higher level of weight loss and muscle growth. If your routine has become stagnant, you may have hit a plateau in your fitness goals, so adding some cardio circuit training can push your workout regimen to a new level.

For individuals who are new to fitness and don’t currently have a routine, cardio circuit training is a great way to get your heart rate up while trying out a bunch of new equipment and testing your limits. Doing a well rounded cardio circuit ensures that you continue to burn calories while working out a variety of muscles groups.

Cardio Circuit Training With Equipment and Accessories

A good cardio circuit routine can be made up of anything you want it to be, but putting together a routine that hits your main muscle group goals will give you the best results. Using a combination of weights, steps, and bands, you can put together a series of simple exercises that you do in rapid succession to keep your heart pumping at your target level.

Doing a high impact set on some aerobic steps with lighter weights in your hands is a great start to any cardio circuit to get your blood pumping. Moving on to arm or leg presses while sticking to lighter weights lets you keep a good speed going without tiring yourself out too much to continue. The main idea is to keep moving at all times so lighter weights and activities at a constant speed should be your goal.

Cardio Machines as Part of the Cardio Circuit

You can create an entire cardio circuit for yourself on cardio machines alone. Starting on the treadmill for 10 minutes will get that heart rate up, and moving on to an exercise bike can bring your workout down a little while focusing on some higher intensity leg exercises. Jumping over to the elliptical for the last 10 minutes of your workout can give you a nice change while adding some upper body movement from the hand bars.

Using Your Own Bodyweight and Gravity

You don’t need any equipment at all to have a successful cardio circuit workout. Using exercises such as push-ups, sit-ups, burpees, jumping jacks, lunges, and so on, can be made into a cardio circuit as long as you minimize or eliminate breaks in between sets and keep your speed up to an adequate level to ensure your heart rate stays elevated.

Putting together a cardio circuit you enjoy can be a great addition to your regular routine or can replace it altogether. Cardio circuits are an excellent way to combine muscle toning with cardio training. Even a weight lifting routine can be made into a cardio circuit by reducing the amount of weight you use, increasing reps, and cutting out the rest breaks between sets.

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Cardio Equipment: Deciding Which Machine Will Be Best For You

Especially if you’re new to the world of fitness, with so many different machines out there it can be confusing trying to decide which piece of equipment you should try. Well, for the most part, cardio equipment is usually quite simple and once you learn a few buttons, you’re ready to get your workout underway. There are a few different kinds of machines and accessories out there, but just knowing the basics will point you in the right direction so you can try them out and decide which ones you prefer.

The Cardio Equipment Clique

The most popular cardio equipment out there can be divided into three categories. While different machines can still vary within these divisions, they’re often very similar. The treadmill is a favourite of countless cardio junkies and once you learn where the on/off, speed, and incline buttons are, you’re ready to go. A lot of these machines have preset programs you can choose from for weight loss and cardiovascular training. Incredibly versatile and easy to use, the treadmill has been a gym standard for a very long time.

The elliptical is a close second to the treadmill and has the added benefit of providing a little more support to your joints. Some people may prefer the added stability the elliptical provides while still giving a great cardio workout. Speed and intensity can be adjusted to give your routine a higher or lower impact.

Exercise bikes are the third cardio equipment triplet and these pieces of machinery are ideal for anyone with back, knee, or hip problems. Sitting comfortably while still getting a great workout is an incredibly welcome change from the more jarring motions of a treadmill. For the more casual exercisers, a book or magazine can be easily enjoyed while getting a decent, lower impact workout.

Other Cardio Equipment Favourites and Accessories

Step machines are similar to treadmills and elliptical machines in that they provide an excellent workout to your legs, thighs, and buttocks. Most cardio equipment seems to focus on the legs, but if you want to give yourself a fantastic arm workout while keeping up your heart rate, give the rowing machine a try. Benches, steps, and light weights can be used as well for cardio circuit training.

When trying any new piece of cardio equipment, be sure to start slow and get a feel for it first. It can be easy to injure yourself by underestimating any unfamiliar machines you may find at your gym. If you’re unsure about how a specific machine works, don’t hesitate to ask a trainer or gym attendant and they will be happy to show you the ropes to prevent you from getting injured or using a machine ineffectively.

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Cardio Exercises and the Benefits They Can Provide

Working out and doing cardio exercises are a great weight to lose excess weight, but that isn’t the only benefit to getting into better shape and improving your cardiovascular system. For many people, the sole purpose of exercise is to shed pounds and to look thinner or more muscular, but there is so much more that goes on inside your body that cardio exercises can help.

Developing a Healthy Heart and Lungs

Practicing a decent regimen of cardio exercises is a great way to keep your heart strong and efficient. The harder your heart has to constantly work to pump your blood, the more at risk you become for heart failure and heart disease. Developing a tough cardiovascular system can help prevent heart attacks, diabetes, and hypertension.

By strengthening your cardiovascular system you will be increasing your lung capacity and improving your ability to breathe more efficiently. Strong, healthy lungs impact the rest of your body as well since they’re the organs that oxygenate the blood being pumped throughout your body and limbs.

Cardio Exercises to Promote a Healthy Mind

Working up a sweat and having a great workout isn’t good for just your body, it’s good for your emotions and state of mind as well. A good dose of cardio can relieve stress and depression by releasing endorphins into your blood stream. Aside from the hormones your body releases, just the act of running, swimming, or hiking can be incredibly relaxing and therapeutic for some people.

Cardio exercises can help you sleep better throughout the night due to the fatigue caused by your additional exertion. People often fall asleep more quickly and sleep more soundly throughout the night after a day they got a great workout in.

Reducing Back and Joint Pain with Cardio Exercises

By strengthening your muscles through exercise, you’re allowing those muscles to pick up the extra pressure and tension from your joints and provide extra support in the places you need it most. Before and after any cardio exercises it’s a good idea to stretch and this will also do quite a bit to relieve joint soreness.

If you are suffering from chronic back or joint pain, it’s important to see your doctor before beginning any new exercise program. You may want to start off more slowly, but as your muscles grow, you should notice your pain diminish and you’re body will be able to sustain longer and more intense periods of exercise.

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Cardio for Weight Loss and a Fitter Body

Cardiovascular exercise in one of the most important aspects of having a strong heart and healthy lungs, but using cardio for weight loss will also help your internal organs by reducing the strain caused by excess body weight. A smaller body will be easier for your heart to supply blood to and you can reduce your risk for diabetes and heart failure by shedding those extra pounds.

Sticking To the Basics

Jogging, running, and cycling are simple aerobic activities you can try to get into the routine of using cardio for weight loss. If you don’t know where to start, these types of workouts are very versatile, allowing you to easily choose a speed and intensity that’s comfortable for you. As you develop more muscle and cardiovascular strength, you’ll need to increase the intensity of your workout to continue seeing weight loss results.

Getting Toned All Around

While running or hiking can give your legs a great workout and do wonders for your cardio, there are other routines that work different muscle groups while still providing an aerobic workout. Dance cardio or kickbox cardio for weight loss can be a fun and interesting alternative to simply going for a jog and they can give you the opportunity to develop a bit of tone in other areas of your body as well.

Swimming is fantastic way to keep your heart rate up while experiencing the benefits of water resistance against your muscles. For those who can’t stand the sweaty, overheated feeling that comes with exercise, the cool water does a great job of keeping you refreshed and at a comfortable temperature. Swimming can also be ideal for those with arthritis or any joint soreness and discomfort.

High Intensity Interval Training for Maximum Results

To change your routine up and keep your body on its toes you can try high intensity cardio for weight loss by alternating exercise and active rest periods. Alternating between extreme activity and slower rest periods can burn a lot of calories while increasing the fat you’re burning as well. Longer active rest periods will allow you to have more intense workout periods and will get your body burning more fat.

Different techniques work for different people, so monitor your weight loss and keep a record. If one type of exercise doesn’t appeal to you or isn’t giving you any results, try something new until you discover which exercise you find rewarding, effective, and enjoyable.

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Cardio Routines to Get You Started the Road to Better Health

Cardio Routines to Get You Started the Road to Better Health

Cardio routines can involve any type of exercise as long as you’re keeping your heart rate up and sustaining your activity for about 20 to 60 minutes. Depending on what you want to get out of your workout and what your favourite activities are, your own personal cardio routine may differ quite a bit from anyone else’s.

The best way to get yourself into a routine that you can stick to and that will keep you motivated is to choose something you actually enjoy doing so you don’t have to battle with yourself before every workout. If you hate running, don’t take that up as your main form of cardio exercise. Choosing something you love will allow you to develop a relationship with fitness that you can continue for a lifetime.

The Basics for the Best Cardio Routines

You may not love some of these activities at first, but once you get into the routine of hiking, jogging, running, swimming, or biking, you may find that you’ve discovered a new passion for them. As soon as you start seeing results, you’ll gain a better appreciation for the sweat and tears you’ve shed. Many people come to crave these activities and only want to push themselves harder to test their limits.

Even if you aren’t one of the more gung-ho types, all of these cardio routines can be done leisurely and at a slower pace. Keeping your heart rate up to a moderate level and slightly increasing your intensity as your muscles grow stronger will allow you to continue your weight loss efforts and help you develop a stronger cardiovascular system.

Up-Beat and Fun Cardio Routines

Running and jogging cardio routines aren’t for everyone and some people find them downright boring. If the idea of working out on a treadmill for an hour puts you to sleep, joining a dance or kickbox cardio class can be a much more exciting way to break a sweat. These classes are usually done to upbeat music and the music alone often acts as a great motivator. Beginner’s classes are usually available for those just starting out.

Play Your Way to Physical Fitness

You don’t even need to technically “workout” in order to get the most from any given cardio routine. Your routine may be a day at the beach playing volleyball or chasing your kids around the yard. As long as you keep your heart rate up and your body moving, you’re giving your body a cardio workout.

Whether you’re playing your favourite sport, playing with your kids or pets, or getting yourself moving with one of the more active game systems out there, your cardio routine can be as fun and interesting as you make it. Be sure to start slow and increase your intensity as your heart, lungs, and body grow stronger.

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Cardio Weight Lifting As a Means to Burn More Fat

Cardio Weight Lifting As a Means to Burn More Fat

When people think of cardio they wouldn’t often associate it with weight lifting. In fact, some would say that weight lifting is an anaerobic exercise and is quite opposite to the aerobic workouts that come with cardio routines. Not only can these two types of exercise be combined to work in unison with any weight loss program, you can devise your own cardio weight lifting routine to build extra muscle while sustaining an elevated heart rate.

Creating a Cardio Weight Lifting Routine

Simply running along on a treadmill for 20-60 minutes is a fantastic way to strengthen your cardiovascular system and give your legs a great workout, but you aren’t doing much for your arms and the rest of your body. If you’re looking to tone all of your muscle groups while giving yourself a cardio workout, turn a weight lifting workout into cardio interval training.

Starting with 10 minutes or so on the treadmill or bike can get your heart rate up, then moving onto weights and cutting out the rest periods between sets can keep it there. Set up weight stations for yourself and keep your workout as fast paced as possible with minimal active rest. Using lighter weights and adding more reps will ensure you don’t tire yourself out too quickly and will allow you to maintain your heart rate longer.

Weight Lifting As an Addition to Your Cardio Routine

If you want to keep your weight lifting sessions separate from your cardio training sessions, you can still benefit from using weights by building strong muscles that help to increase your metabolism and burn calories and fat more effectively. As you get leaner and develop more muscle, your metabolic rate will increase and you’ll be able to get more out of your cardio workouts.

When you’re trying to lose weight with just diet and cardio alone, you’re going to likely lose muscle as well. Incorporating some cardio weight lifting into your routine will allow you to continue to build more muscle and will help stimulate your body into burning mostly fat. You don’t need to pack on big, bulging muscles to benefit from increased muscle mass, but a little extra tone throughout all of your muscle groups will do quite a bit to help with your weight loss efforts.

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