(Workout information for Cardio Exercise )
Burn calories, lose weight and feel great with this cardio workout routine for aerobic fitness.
CARDIO EXERCISE LIST:
- CROSS TRAINER
Can’t muster the motivation to make it to the gym? Skip it! Jumping rope burns more than 10 calories a minute while strengthening your legs, butt, shoulders, and arms. And it doesn’t take long to reap major rewards. You can burn more than 200 calories in two, 10-minute sessions each day Jumping rope is also a great way to fit in an effective cardio session when you’re on the go; just toss it in your carry-on! You’ll probably feel completely energized after jumping rope too. Try adding this routine to your existing strength plan or do it alone as a cardio workout. For best results, do the full workout three to five times a week. The two core exercises will give your body time to recover between jumps while tightening your tummy.
During the winter months, many people who email me are looking for an alternative to running outside. In other words, what can they do inside to still workout. This column’s focus on indoor fitness activities is on swimming. Many clubs, community centers, and YMCAs have indoor swimming pools for use throughout the year. Here is what I like to do in the pool regardless of climate. This should help answer the following question covering a variety of workouts to keep the cardio high and fat metabolism moving during what many consider to be the toughest time of the year to lose weight
Do sprints/fast swims/kickboard/underwater swims first phase (20-30 minutes) then go to easy pace cardio swims to burn fat at a higher rate the 2nd half of the workout. If you can get anaerobic first and then go aerobic in the later part of the workout, you can focus on fat burning the last 20-30 minutes.
Which is what often happens to your motivation. In fact, in one study runners were put on treadmills immediately after an outdoor run and asked to run at the same speed. They adjusted the treadmill speed much slower, which researchers felt related to the runners’ perception of speed on the treadmill versus outdoor running. In short, the treadmill pace felt harder at a slower speed. You may experience the same feeling. But it doesn’t have to be this way. Try these fat-burning, boredom-busting tips from top fitness experts. Bonus — you don’t need an hour to get results. In the case of some high-intensity programs, 20 minutes may be more than enough. Most workouts can all be adjusted for your available time, be it 10, 20 or 30 minute sessions.
4. CROSS TRAINER
When it comes to getting healthy, the American Heart Association offers some helpful advice. Its health guidelines suggest 30 minutes of moderate activity five days a week, which can be easily accomplished on the cross trainer. According to Harvard Medical School, a 155-pound person burns roughly 335 calories in 30 minutes on the elliptical. If you are following the guidelines and using the elliptical five days a week for 30 minutes each time, you should be burning plenty of excess calories. Paired with a healthy diet, this could help you drop the unwanted pounds.
Most gyms have stationary bikes, but the best ones for revving up weight loss are often found in the group exercise studio – whether you ride them as part of a class or cycle solo. “Indoor bikes for group cycling tend to fit a rider differently than a stationary bike,” says Krista Popowych, a Vancouver, B.C.-based fitness expert and Master Trainer for Keiser, a company that creates bikes and education for group cycling. “These bikes allow for more adjustment points, such as seat height, saddle fore and aft [front and back] position, handlebar height and handlebar fore and aft position.” The more you can tailor the bike’s fit to your body, the more comfortable the ride. And the more comfortable you feel on the bike, the longer you’ll be able to ride, which counts toward weight loss. “Indoor bikes also have a very smooth pedalling ‘feel’ to them,” says Popowych, “because they’re built to mimic outdoor riding.” For this reason, they complement exercise techniques like interval training that burn lots of calories.