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Become A Personal Trainer
Every human body is different and a personal trainer will know exactly how to not just get a human body into proper shape but also shape the body into the desired form. A personal trainer knows that while guys may want to ‘bulk up’; a girl might...
Cat Training Part-2
Cats can learn dozens of activities. It is not necessary to train a cat to use litter box because mother cats train their kittens to use litter box. Cats can also be trained for using toilet. A kitten can learn to use toilet at the age of just three...
Creating An Anabolic State That Supports Muscle Growth
You can only build muscle if your body is in the correct anabolic balance to allow growth to take place. Intensive exercise is clearly an important part of the muscle building process but achieving the maximum muscle mass depends on putting the...
Lose Weight Faster With High Intensity Interval Training (hiit)
The one of the latest buzzwords in fitness and weight loss circles is High Intensity Interval Training or HIIT. This method of exercise has the potential to allow an exerciser to lose weight faster that any other form of “aerobic” exercise. Although...
New Year's Resolution: Walk Your Way Fit!
“It requires a direct dispensation from Heaven to become a walker.” ~Henry David Thoreau With the new year upon us, everyone I know is looking for a fun and easy way to get fit. Here's a solution I've developed that doesn’t involve costly...
 
The Cardio Question

I get many questions regarding "losing those extra few pounds and
extra layer of fat." This always brings me to the cardio/aerobics
question. "What is it and how much should I do?”

Well, let's start with what it is. "Cardio" literally
means "having to do with the heart and blood vessels." It is essentially low-
impact repetition training that helps to improve
your overall cardiovascular health.

Cardio is one of the best ways to burn a lot of
calories while losing extra bodyfat and giving your metabolism a big boost.

Cardio exercises are those that raise your heart
rate to 65-90% of your maximum heart rate. Now,
you may be thinking: "How do I find out what my
maximum heart rate is?"

An easy way to figure out your maximum heart rate is
to subtract your age from 220. For instance, the
maximum heart rate for a 28-year-old should be
192 ( 220-28=192). To figure out your cardio range,
multiply your maximum heart rate by 65% and 90%.
So, the cardio range for that same 28-year-old should be
between 125 and 173 ( 192 times .65 = 125 and 192 times
.90 = 173).

Just remember, a general rule of thumb to follow is
that if you are having trouble talking because you
are gasping for air, you are working too hard. On
the other hand, if your breathing rate hardly
changes, you aren't working hard enough.

Cardio has many benefits, from; reducing blood
pressure, improving heart health to improving lung
function. Amidst all of these good reasons to do
cardio work, the biggest reason for most people is to
lose fat. How much should


you do though?

If you are a beginner, or if you just haven't done
any cardio activities for a few months, you
should limit your first few sessions to only 10-15 min.

After you've done it for a few weeks and have built up
some endurance, you should increase your cardio
sessions to 20-60 min. You begin to burn more fat
than carbohydrates after 20 minutes. Because of this,
shorter cardio sessions are best for maintaining your
current weight, while longer sessions are best for losing
weight.

If you just want to maintain your current weight then
60-90 minutes PER WEEK will usually be adequate. How
you choose to split that time up during the week is your
choice and depends on your level of endurance.

If your goal is to burn as much bodyfat as you can,
2-5 hours of cardio PER WEEK will be sufficient.
Your sessions should be 40-60 minutes in length.

The best time to do your cardio sessions
for maximum fat loss is right away in the morning before
you eat anything. After you've been asleep for 6-8 hours,
the level of sugar (glucose) in your blood is very low and your
body will use stored fat as an alternative energy source.

If you are consistent with your cardio workouts and
can incorporate them into your life, you will see results!

About the Author

Do you want to consistently lose 3 to 5 lbs. per week?
Ryan Betzina has created a no-brainer weight loss program
to help you boost your metabolism to burn more calories even
while you sleep...You DESIGN YOUR OWN DIET!
Check out=====> http://www.easyhealthsecrets.com

 

Aerobic - Wikipedia, the free encyclopedia
From Wikipedia, the free encyclopedia. Jump to: navigation, search. Look up Aerobic in ... Retrieved from "http://en.wikipedia.org/wiki/Aerobic" ...
en.wikipedia.org
 
Aerobic exercise - Wikipedia, the free encyclopedia
Aerobic exercise includes any type of exercise, typically those performed at ... In general, aerobic exercise is one performed at a moderately high level of ...
en.wikipedia.org
 
Aerobic Exercise
The American College of Sports Medicine (ACSM) defines aerobic exercise ... The important idea behind aerobic exercise today, is to get up and get moving! ...
www.gsu.edu
 
Turnstep.com
Turnstep is a large community of aerobics enthusiasts featuring over 10000 patterns, an active bulletin board, and more.
www.turnstep.com
 
Aerobic Respiration
Aerobic respiration is the release of energy from glucose or another organic substrate in the presence of Oxygen. Strictly speaking aerobic means in air, ...
www.purchon.com
 
AFAA – Aerobics & Fitness Personal Trainer Certification & Group ...
AFAA offers personal trainer certification, group exercise certification and other fitness certifications for fitness professionals.
www.afaa.com
 
Jacki Sorensen's Aerobic Programs SuperSite
Fun aerobics classes for a complete workout. Jacki Sorensen's Aerobic Dancing, Workout and StrongStep classes are throughout the US and other countries.
www.jackis.com
 
The Cooper Institute
Nonprofit research and education organization dedicated to preventive medicine. Information on training, certifications, and products.
www.cooperinst.org
 
BodyTrends Health & Fitness: Search
At BodyTrends Find thousands of health, fitness and exercise products from top manufacturers. Offering related fitness articles and advice.
www.bodytrends.com
 
Carmen Electra's Official Aerobic Striptease Strip Workout
Carmen Electra's Aerobic Striptease Workout Video.
www.aerobicstriptease.com
 
Aerobic Exercise
A program of regular aerobic exercise can help you avoid chronic diseases ... To strengthen your heart, you should do aerobic exercise intensely enough to ...
orthoinfo.aaos.org
 
Bush Aerobics - Miniclip Games - Play Free Games
Help President Bush get fit and ready for his day.
www.miniclip.com
 
Aqua-Aerobic Systems
Aqua-Aerobic Systems, Inc. provides wastewater treatment systems for Aeration, Mixing, Filtration, Controls, SCADA, Biological Processes, Membranes.
www.aqua-aerobic.com
 
MedlinePlus Medical Encyclopedia: Aerobic
Aerobic. Printer-friendly version · Email this page to a friend. Contents of this page: ... Aerobic organisms · Aerobic organisms. Definition Return to top ...
www.nlm.nih.gov
 
Aerobic, Exercise and Fitness Videos by Cathe Friedrich
Geared towards the advanced home exerciser with information about Cathe Friedrich's aerobic and fitness videos.
www.cathe.com
 
Aerobics, Aerobic Spot, Step, Kickboxing, Choreography, Strength ...
Fitness center offering exercise classes, step aerobics, kickboxing, fitness tips, and strength training.
www.aerobicspot.com
 
ExRx Aerobic Conditioning
ExRx.net is a resource for the exercise professional, coach, or fitness enthusiast.
www.exrx.net
 
Aerobics Music - Step Aerobic Music - Exercise Music - Fitness Music
Aerobics music for aerobic exercise workouts and fitness classes - the largest selection in the world!
www.aerobicsmusic.com
 
Jumpybumpy....aerobics music and fitness videos
Instructor portal offering aerobics and step choreography, videos and music, conventions and workshops, trainer listing.
www.jumpybumpy.com
 
Step aerobics choreography, videos, music, terms at Stepcenter.com
Step aerobics choreography (hundreds of animated moves and patterns), videos, step language dictionary, aerobic music board, training tips, aerobic links ...
www.stepcenter.com
 
 

 
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