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Cardio Training and Exercises

Cardio Training
Cardio Training and Exercises

What is Cardio?

Simply defined, cardio is any activity that elevates your heart rate for a sustained period of time.  Examples of cardio are: biking, jogging, swimming, aerobics, skiing, swift walking and rowing.

Why is Cardio Important?
If your goal is to get lean then cardio is a must for your workout routine. Frequent cardio activity not only helps you get lean by boosting your metabolism but it also helps your lungs and heart function more efficiently, which in turn results in astounding boosts in your endurance.
Additional benefits:
- reduction of mental stress
- reduced blood pressure
- better sleep
- healthier immune system
- maintained weight loss\

What are the Downsides to Cardio?
While there aren’t too many downsides, certain cardio routines are harder on the body than others. Running, as an example, can take a toll on your lower body (hips, knees, feet, etc.) because of the foot to surface impact as you jog a trail or on a treadmill.

6 Tips to a Successful Cardio Routine Nutrition – Those of us who can afford to buy a high performance car fill up with premium gasoline because anything less could ruin the car’s performance or make it’s motor rattle.
 So why treat your body any differently if you want your body to perform well for you?
 Feed your body with foods that will boost your metabolism and provide a sustainable source of energy.
  A list of foods that boost your metabolism can be found here in your 6 pack abs diet. Hydration – When it comes to keeping your body hydrated, there are tons of sports drinks out there.
 Staying hydrated is to your body what oil is to a car.  What’s my favorite sports drink? Water.  No, I’m not kidding. Did you know that most people don’t drink enough water and that because of it they’re carrying around more weight?

Clothing – Your attire should be comfortable, relatively close fitting and light.  If you’re like me, when you’re getting in a good cardio session you sweat a lot and there’s nothing worse than loose clothes getting saturated with sweat, weighing you down and flopping everywhere.
 This is especially true when jogging or using elliptical machines.  You’ll save yourself a lot of tugging and adjusting and be able to focus more on your workout.

Don’t forget to wear comfy shoes. As I mentioned earlier, one of the biggest downsides to cardio exercise involves injuries associated with impact to surfaces (e.g. running on dirt trails, roads, treadmills and gym floors). Protect your feet, your knees, your hips and your lower back by wearing appropriate footwear.

Commitment Any number of factors can shake a person’s commitment. Responsibilities at home and at work.  Financial constraints, fitness club distance from your residence, the friend who you started working out with quit on you.
Remember that you’re doing this for you.  If you give up on your goals you have no right to look at that person in the supermarket (who’s looking fabulous) with envy.
Cardio Excercises
Cardio exercises come in all varieties and the fact is, all cardio routines can be effective if they satisfy one main goal. That is to keep your heart rate elevated over the period of the workout.
 A successful cardio routine is crucial for you if weight loss, increased metabolism and improved endurance are your primary goals.  As always, please consult your physician before attempting a cardio routine.


Tip: You should be able to communicate verbally when doing cardio. If you find you’re too breathless to speak or even shout out to someone then you need to slow down or stop.

Running – This is my favorite.  Running gets your entire body in on the action… especially if you can keep your arms in on the motion. When running on treadmills or outdoors add variety by seeking out varying terrain (hills, flats, etc.).
 Again, we want to keep the body guessing.  If you’d rather run flat or at a slightly elevated angle, try to up your speed for two minutes at a time. For example, run at 6 mph for four minutes and then step up the pace to 7.5-9.0 mph for two minutes and then drop back to 6 mph for four more minutes.

This is just a suggestion based on my personal workout.  Find out what works for you.

Outdoor biking – Unlike gym bikes, outdoor biking gets you on the move and your entire body is working to keep balance and navigate turns and twists a long a route. This is a great exercise for building endurance and improving cardiovascular health. For best results,  choose interesting routes with hills, downhills, flats, etc.

Elliptical Trainer – This is one of my favorites, second only to running. The elliptical trainer is great because it gets your upper and lower body involved in the workout and it doesn’t cause as much impact on the joints as running has been shown to do.

Walking – Sounds easy enough but make sure you keep it stepped up a notch to a very brisk walk.  I see people in my office area walking around the parking lot everyday at lunch.  That’s good to see but walking trails with changing grade (hills, flats, downhills, etc) is probably better.

skipping - This form of cardio is often overlooked by most but is an effective cardio workout to have in your regimen.  Skipping gets your whole body moving and any cardio workout that gets your whole body moving is burning more calories, boosting your metabolism and giving you top results.
Many of you might ask why I left out gym bikes, rowing, etc. I’m not a big fan of seated cardio exercises because they don’t get your whole body involved in the way they should.

Cardio exercises come in all varieties and the fact is, all cardio routines can be effective is they satisfy one main goal.  That is to keep your heart rate elevated over the period of the workout.
 A successful cardio routine is crucial for you if weight loss, increased metabolism and improved endurance are your primary goals.  As always, please consult with your physician before attempting a cardio routine.

Tip: You should be able to communicate verbally when doing cardio. If you find you’re too breathless to speak or even shout out to someone then you need to slow down or stop.





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