The advantages to cardio exercises have long been proven by science and experience as an essential tool for staying lean, fit, strong and mentally alert. Because cardio workouts help you burn fat, it lets your muscles appear more defined and less flabby. That however is just a warm up of the advantages to cardio exercises. Read on for more information about the importance of cardio exercises.

Cardiovascular exercise royalty has gone deep into the veins of men. Certain diseases and heart ailments can be prevented by doing cardio three times a week. Many studies and researches that have been conducted testify to the prevention of heart diseases by taking up the cardio regimen. The deposition of fats in the arteries or atherosclerosis can be prevented by having cardio workouts that help “melt” away the fats in the body. It also helps lower the blood pressure among hypertensive people and a significant loss and lowering of blood pressure was proven among these men. The risks of developing stroke and diabetes were also found to be lessened among men and women who do cardio exercises several times a week. For sure these advantages to cardio workout will keep you inspired. Continue reading →

By Brandon Richey

First of all, cardio goes way beyond the act of running. As a strength and fitness professional it has been my experience that most people associate cardio with always having to be aerobic. This is where people are missing out on what REAL cardio is all about! You see cardio is also anaerobic which means without oxygen. This type of cardio is consistent with short burst of intense exertion which elevate your heart rate in a hurry and cause an oxygen deficit that isn’t usually made up until the bout of exercise is finished. Check out the following method of cardio for your heart pumping convenience below.

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No matter who you are in the world, your body needs aerobic exercise. A healthy body and high quality way of life needs it. It has a number of pros and will help you feel greater in all areas of your life. So how can you benefit from aerobic exercise?

Anaerobic exercise is not like aerobic in that it is often shorter in length and greater in intensity. With anaerobics the body gets tired faster and muscles are created more actively. A variety of sports are categorized as anaerobic activities: soccer, downhill skiing, weight lifting, basketball, and football. Running or sprinting is another one. Anaerobic exercise will boost the possibility of the body being sore.

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Boxing

The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We’ll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.

Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.

Bend your knees a little and balance your weight comfortably and evenly.
Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.

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Do you want a healthy heart that mean a healthy life? You have to do this exercise. Whenever you’re busy, unable to get up early in the morning or have no time for gym just follow this 20 minute home exercise to stay healthy and fit.

1) Jog : in one place for 3 minutes

2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis

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To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio exercise needs little or no third party apparatus to help you accomplish your routine. Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more…

With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.
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Cardio exercise machine workouts are great and fun for burning excess body fat and building good cardiovascular health. These exercises not only help to burn body fat fast it will also strengthen your heart and lungs and thus reducing your chances of getting high blood pressure, stroke and heart diseases. Regular cardio exercises can also reduce bad cholesterol and raise the level of good cholesterol.

However, are you getting the most out of your cardio machine workouts? Are you using the cardio workout machines efficiently to gain maximum benefits of the exercises?
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Everybody has confused at some point which cardio exercise is more effective.  To commit it in simple terms, both low and high intensity exercises will help you to burn up body fat.  The question here is which is the best to burn up more body fat.

When scientists first discovered that during  intensive exercises, your body burns glycogen, which is a form of stored carbohydrates that are stored in your liver and muscles for energy.  During low intensity exercises, your body will burn a lot of fat.

If your wondering whether or not it works, the answer is no because there are so many obese people still around.  Even though they are working out with low intensity routines, it still makes you  wonder how it can be.
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Among the highest risk factors are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain blood fats, and a family history of cardiovascular disorders.

Other researchers have added to this list another risk factor: the compulsive, hard-driving, highly anxious personality. The greater the number of severity, the greater the person’s overall risk.

These threats to the heart can be divided into two main categories: those beyond individual control, such as age, sex, and heredity, and those that can be controlled, avoided, or even eliminated. Among those in the second category are what cardiologists call “the triple threat.” These are the high blood pressure, cigarette smoking, and high cholesterol levels in the blood.
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The more energy spent per time unit, the greater the intensity of the exercise, the greater the effect on cardiorespiratory fitness. So, the most important factor for improving cardiorespiratory fitness (cardio or CR) is the intensity of the exercise.  Changes in CR fitness are directly related to how “hard” an aerobic exercise is performed.

You have to know how hard is “hard” to determine if an aerobic exercise like running is producing a CR training effect or if it’s just burning a few calories. The heart rate during work or exercise is an excellent indicator of how much effort you are exerting. Only by keeping track of your heart rate during a workout can you be sure that the intensity is enough to improve your CR fitness level. In other words, your ability to monitor your heart rate is the single most important key to success in CR training. Continue reading →