What is cardio? Fitness World explains how cardio is beneficial for weight loss, The simplest explanation of a cardio workout would be any workout/exercise that gets your heart rate up, and keeps it elevated for a significant amount of time. If youre a first timer with cardio, look to starting with 20-minutes-a-day cardio workouts, and increase the duration and intensity of exercise to improve your stamina and reach your weight loss targets. Precautions for cardio workouts Before you start huffing and puffing, did you know there are limits and precautions when you practice your cardio workouts? Arnav explains what you should keep in mind for cardio workouts, Dont overdo it, especially the slow and long duration type. Good cardio training has a lot of benefits to offer, but overdoing it, which is very common, can soon lead to problems like aching knees, muscle loss, slower metabolism, etc. For most people, 10-20 minutes of intense cardio, and 25-45 minutes of low intensity cardio seems to work best without causing any overuse injuries. High Intensity Interval Training (HIIT) HIIT sessions are only 20 minutes long if you minus the warming up and warming down session. For best results, you should go for HIIT training every second to third day. This is because whenever you do reps, you perform them with greater intensity. But dont fool yourself into trimming down in a day and performing this workout every day as this workout is known to burn energy from your muscle system which calls for at least a days time to rest and recover. Kettlebell The basic exercises that are done with a Kettlebell are whole body exercises, explains Arnav. This means that they make your body work hard and burn a lot more calories than what the basic isolation exercises like crunches, curls, etc do. Also because these basic exercises burn a lot more calories with each rep, the workouts are rarely very long. For most, a basic 30-45 minute workout will be enough to get the job done. Circuit training Simply put, circuit training is a bunch of aerobic exercises mixed up with resistance training to deliver a high intensity workout. These exercises are performed one after the other - in a circuit - with minimal rest in-between. Circuit training involves both aerobic and anaerobic exercises but this method of training is so flexible, you can create your very own routine in a matter of minutes with a little bit of research and help from your friendly neighbourhood fitness blog or website like healthmeup Plyometrics Plyometric contractions—or the stretch shortening cycle, as it is often referred to—involves a process whereby the muscle undergoes a period of rapid lengthening movement, followed by a brief transition time where there is no change in muscle length, followed by an explosive shortening movement that in turn enables related muscles to produce maximum force without necessarily increasing maximum strength. Increase Male Stamina:: Stair training Stair exercises will help you increase your cardiovascular stamina and will also tone your lower body. It might be a little tiring at the beginning but with persistence, soon you will not feel pooped easily and you will notice that you can perform several other tasks with gusto and improve your days performance. Staircase exercise is a great out of gym cardio training. You can also incorporate stair exercise in your interval training and circuit training routines. Swimming Swimming, freestyle (or with the butterfly or breast stroke) can burn up to 350 calories per 30 minutes. But this is with respect to rigorous swimming, and not leisurely swimming, which burns a mere 200-250 calories per 30 minutes. If you add this for an hour, youre burning 400 to 700 calories an hour, which is pretty good. Outdoor cycling As compared to indoor static cycling, outdoor forms can do a lot more for your overall fitness levels as it challenges you with different terrains and difficult routes. The amount of calories burnt in cycling usually depends on your speed and the resistance of the route used. On an average, cycling at less than 10mph can burn up to 372 calories, at moderate levels (12-13.9 mph) up to 745 calories and above 20 mph around 1117 calories. Although, this form of fitness programme does not help much in terms of upper body workout, it can be a great way to tone your lower limb muscles.
Posted on: Wed, 23 Oct 2013 07:53:18 +0000
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