Cardio Exercises to burn major calories
I was searching for some stuff on Cardio exercises. I came across this interesting website (Shape Fit) that has some excellent information.
Check this link for the required information
"The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don't be afraid to mix the exercises up. Interval cardio work consists of moving from one exercise to another in set time intervals. For example, you could do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh!
There are two schools of thought when it comes to cardio training. The "slow & steady" group and the "high intensity" group. These two groups breakdown like this:
Slow & Steady Cardio
* Long duration (45min - 1 hour)
* Low intensity
* Burn fat and not carbs
* Preserve joints
High Intensity Cardio
* Short duration (20min - 30min)
* High intensity (interval training)
* Burn tons of calories & rev up your metabolism throughout the day
* Treat cardio like weights - explosive movements (sprinting, etc)
Our advice is to try both for at least 6 weeks and make sure to monitor your progress with a journal and take weekly photos of yourself to see if you're truly losing body fat.
Which Cardio Exercise Burns the Most Calories?
Below are the top 10 cardio exercises which burn the most calories in 30 minutes.
1. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.
2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.
3. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.
4. Racquetball - side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.
5. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.
6. Cross-Country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.
7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.
8. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.
9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.
10. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.
For the real high intensity cardio people out there who love the H.I.I.T training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!
1. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
2. Sprinting - Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results
3. Spinning - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor."
Saturday, October 27, 2007
Sunday, October 14, 2007
Bust those fitness myths!
As important as regular exercise is the need to exercise smartly. Here’s how...
NAMITA JAIN in Bangalore Times
Are you confused with all the ads, infomercials and headlines about the proper diet, amount of exercise and optimal physical performance levels necessary for good health and fitness? Do all the myths floating around bog you down and come in the way of your well-being? Myths should be dispelled as they are of no relevance to you. To achieve good health, steer clear of all the confusion, which may be present in your mind, and reach your fitness goals as safely and efficiently as possible.
Exercising the same body part is the fastest way to build strength
Exercising the same body part every day is the fastest way to cause injuries. To build strength, you need to work your muscles to the point of exhaustion — but then you need to give those muscles a day of rest to recover from the training. “Over-training” can cause serious injuries and discomfort. That is why it is necessary to work the muscles every alternate day to provide for recuperation of muscle fatigue.
Warming up before working out is not really essential if you are careful while exercising
Gently stretching and warming up your muscles before you exercise is the number one defence against a variety of painful sports injuries, including tendonitis. Not only do you prevent injuries, but you also improve the range of movement required for the activity to follow.
The fastest way to flat abs is to train them every day
When abs are trained too frequently, the recovery process is shortchanged, resulting in diminished muscular development. The abdominal muscles, like any other, need adequate rest and recuperation. Alternate your days for doing abdominal exercises to achieve maximum benefit. Remember, crunches will only tone your abdominal muscle, so if you want to get rid of the fat around your stomach, you have to create a calorie deficit by burning more calories than you consume.
A good workout session means that you must be exhausted after it
It is important to listen to your body. If you are very tired after a workout, it could mean that you have pushed yourself too hard during the workout. An especially bad sign is if you are still tired after a day or two of the workout. Don’t over-train or overstrain your body. You should finish your workout feeling invigorated, not worn out.
As long as you exercise regularly, you can indulge and eat whatever pleases you
For improved fitness, and especially to lose weight, you need to combine a nutritious diet with exercise. If you follow a low fat, healthy diet and combine it with regular exercise, you will find that the body fat percentage will decrease, resulting in increased overall health.
Muscle turns into fat when you stop weight training
Muscle and fat have two separate and distinct properties. Muscle cannot turn into fat and fat cannot be converted into muscle. When you stop exercising the trained muscle eventually gets back to its pre- exercise level.
The best time to exercise is early in the morning
Not true. There is no one best time to exercise. The best time is the time that appeals to you and fits into your schedule. Some people would love to jump — start their day with a morning workout, while others swear that exercising after the workday is over is a great way to feel energised.
Drinking water during your exercise session will give you cramps
This is the opposite of what’s really true. You need to drink water — before, during and after your workout. Water is the most important nutrient to an exercising individual. Restricting fluids during exercise, especially in hot weather, can cause severe cramps, headaches, dehydration and also limit performance. Drink water every 10 to 15 minutes during exercise to help replace body fluids lost through perspiration.
No pain, no gain
This myth is really destructive. Pain is your body signaling that something is wrong. If you feel real pain during a workout, you should not push past it, you should slow down and even stop your workout. To increase muscle and develop endurance you may need to experience a slight level of discomfort, but that’s not pain. “No pain, no gain” is no good when it comes to developing a lifelong fitness plan.
As long as you exercise regularly, you can indulge and eat whatever pleases you
For improved fitness, and especially to lose weight, you need to combine a nutritious diet with exercise. If you follow a low fat, healthy diet and combine it with regular exercise, you will find that the body fat percentage will decrease, resulting in increased overall health.
NAMITA JAIN in Bangalore Times
Are you confused with all the ads, infomercials and headlines about the proper diet, amount of exercise and optimal physical performance levels necessary for good health and fitness? Do all the myths floating around bog you down and come in the way of your well-being? Myths should be dispelled as they are of no relevance to you. To achieve good health, steer clear of all the confusion, which may be present in your mind, and reach your fitness goals as safely and efficiently as possible.
Exercising the same body part is the fastest way to build strength
Exercising the same body part every day is the fastest way to cause injuries. To build strength, you need to work your muscles to the point of exhaustion — but then you need to give those muscles a day of rest to recover from the training. “Over-training” can cause serious injuries and discomfort. That is why it is necessary to work the muscles every alternate day to provide for recuperation of muscle fatigue.
Warming up before working out is not really essential if you are careful while exercising
Gently stretching and warming up your muscles before you exercise is the number one defence against a variety of painful sports injuries, including tendonitis. Not only do you prevent injuries, but you also improve the range of movement required for the activity to follow.
The fastest way to flat abs is to train them every day
When abs are trained too frequently, the recovery process is shortchanged, resulting in diminished muscular development. The abdominal muscles, like any other, need adequate rest and recuperation. Alternate your days for doing abdominal exercises to achieve maximum benefit. Remember, crunches will only tone your abdominal muscle, so if you want to get rid of the fat around your stomach, you have to create a calorie deficit by burning more calories than you consume.
A good workout session means that you must be exhausted after it
It is important to listen to your body. If you are very tired after a workout, it could mean that you have pushed yourself too hard during the workout. An especially bad sign is if you are still tired after a day or two of the workout. Don’t over-train or overstrain your body. You should finish your workout feeling invigorated, not worn out.
As long as you exercise regularly, you can indulge and eat whatever pleases you
For improved fitness, and especially to lose weight, you need to combine a nutritious diet with exercise. If you follow a low fat, healthy diet and combine it with regular exercise, you will find that the body fat percentage will decrease, resulting in increased overall health.
Muscle turns into fat when you stop weight training
Muscle and fat have two separate and distinct properties. Muscle cannot turn into fat and fat cannot be converted into muscle. When you stop exercising the trained muscle eventually gets back to its pre- exercise level.
The best time to exercise is early in the morning
Not true. There is no one best time to exercise. The best time is the time that appeals to you and fits into your schedule. Some people would love to jump — start their day with a morning workout, while others swear that exercising after the workday is over is a great way to feel energised.
Drinking water during your exercise session will give you cramps
This is the opposite of what’s really true. You need to drink water — before, during and after your workout. Water is the most important nutrient to an exercising individual. Restricting fluids during exercise, especially in hot weather, can cause severe cramps, headaches, dehydration and also limit performance. Drink water every 10 to 15 minutes during exercise to help replace body fluids lost through perspiration.
No pain, no gain
This myth is really destructive. Pain is your body signaling that something is wrong. If you feel real pain during a workout, you should not push past it, you should slow down and even stop your workout. To increase muscle and develop endurance you may need to experience a slight level of discomfort, but that’s not pain. “No pain, no gain” is no good when it comes to developing a lifelong fitness plan.
As long as you exercise regularly, you can indulge and eat whatever pleases you
For improved fitness, and especially to lose weight, you need to combine a nutritious diet with exercise. If you follow a low fat, healthy diet and combine it with regular exercise, you will find that the body fat percentage will decrease, resulting in increased overall health.
Avoid these cholesterol-rich foods...
From Bangalore Times in Times of India
• Whole-milk dairy products:
Saturated fat, which clogs arteries and increases LDL levels, is the No 1 cholesterol-boosting culprit. And foods like ice cream and cheese are where you’re likely to find them. Skip the brie in favour of something less rich.
• Processed meats:
Bacon, sausage, liverwurst and the like are also wonderful sources of arteryclogging saturated fat.
• Fast-food fries:
Even worse than saturated fats are the dreaded trans fats. You might as well take a gun and shoot yourself. The main source of trans fats are partially hydrogenated oils, and that’s exactly what most fast-food restaurants are still using to cook their fries. Trans fats hit cholesterol with a double whammy — in addition to
raising your LDL, they simultaneously lower your HDL.
• Baked goods:
Many manufacturers of packaged cookies and cakes have eliminated trans fats from their recipes, but check the
nutrition labels to be sure. But all baked goods — even those that are homemade — are high in saturated fats, thanks to the butter and shortening. Since no one wants to give up dessert completely, eat high-fat baked goods only occasionally, opting more often for low-fat sweets like sorbets.
• Whole-milk dairy products:
Saturated fat, which clogs arteries and increases LDL levels, is the No 1 cholesterol-boosting culprit. And foods like ice cream and cheese are where you’re likely to find them. Skip the brie in favour of something less rich.
• Processed meats:
Bacon, sausage, liverwurst and the like are also wonderful sources of arteryclogging saturated fat.
• Fast-food fries:
Even worse than saturated fats are the dreaded trans fats. You might as well take a gun and shoot yourself. The main source of trans fats are partially hydrogenated oils, and that’s exactly what most fast-food restaurants are still using to cook their fries. Trans fats hit cholesterol with a double whammy — in addition to
raising your LDL, they simultaneously lower your HDL.
• Baked goods:
Many manufacturers of packaged cookies and cakes have eliminated trans fats from their recipes, but check the
nutrition labels to be sure. But all baked goods — even those that are homemade — are high in saturated fats, thanks to the butter and shortening. Since no one wants to give up dessert completely, eat high-fat baked goods only occasionally, opting more often for low-fat sweets like sorbets.
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