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How to start
Beginning a Cardio exercise course has fantastic benefits. With only 20 minutes a day you will feel more resilient, and have a fitter feeling and kick. The simplest way to get cardiovascular exercises into your daily or weekly routine is to start by going for a simple walk.
You would be amazing what a difference a short walk each day can make to your well-being if you’ve simply been sitting down watching TV day in and day out. However for the fastest results, we will give you few ideas right here.
When we talk about walking, even the slowest kind of walking helps you acquire the benefits of cardiovascular exercise. Your first week could be a five minute evening walk. The distance of the walk can steadily increase each week by five minutes until you are walking for 30 minutes straight by the sixth week. But to really get the heart rate up, you need to step up the pace and cover 4 to 5 miles in an hour to get your heart into a moderate target heart rate zone.
Gym Machines - The Cardio blasters
Your best bet is to choose from a broad range of physical activities that will get your heart rate up and do these activities 3 or 4 times a week for 30 to 60 minutes. A daily brisk walk is just for starters, you need to include some advanced cardio training at least 3 times a week to really get into the fat burning arena where real fitness begins. Exercise machines are ideal for you to take advantage of. Their are rowing machines, elliptical trainers, stair steppers, stationary bikes and treadmills. These machines allow you to add more slope, resistance, and adjust speed, so that you can vary the intensity and variety of your workout and reach your goals noticeably quicker. Also, cycling and swimming are considered quite good for cardio training. However I personally believe the treadmill to be the king of the cardio machines.
The hardcore treadmill
Running on actual ground is considered an excellent workout for the heart, but you need to be conscious that when you are a starter, you need to take it slow. Running on ground is harder than running on a treadmill as you have to exert effort to push your body forward instead of just running to stay in one spot. It might not seem obvious, but give both a try and you will quickly realise why running forward on ground is noticeably harder than a treadmill - and one of the most bulletproof ways to get fit - real quick.
Is your workout good enough?
To tell if your workout is doing its job, you may wish to use a heart rate monitor and look at your pulse, or alternatively you can also take the chat-to-a-buddy test to check your workout level. This test is very simple as all it requires is to start a conversation with a workout buddy if you manage to get one to work out with you that is. While performing a cardiovascular exercise, you’ll want to know if you are working out hard enough. If you can communicate comfortably during your cardio workout then you're at the lowest level of intensity. Your workout intensity is a major factor in determining how fast you achieve results.
The workout intensity list below will give you a better idea of the intensity levels of cardiovascular exercise. On this scale, "F" is the easiest while "A" means you are putting in maximum effort:
- Intensity F: Simple warm-up, easy to talk
- Intensity E: Intermediate intensity, breathing is a little hard
- Intensity D: When it’s harder to talk -- you're in cardio training zone!
- Intensity C: Higher intensity, breathing is very hard, conversation is also difficult
- Intensity B: Elevated intensity, can’t be done for long, you aren’t able to talk
- Intensity A: Extreme intensity, you can barely talk and your heart feels like its going to fail!
Cardio Training - Make it a routine
The following exercises count as cardio exercise. They can range from brisk walking on level ground, slow walking up hills, any kind of jogging, cardio classes such as step dancing and kickboxing, tennis, basketball, cross-country skiing, inline skating, cycling, and use of any kind of cardio equipment found at your local gym. Basically, anything that makes you feel "puffed out" instead of barely being able to move body parts after a while, such as with weightlifting.
Cardio exercise helps make your heart stronger, increases your metabolism, and strengthens your immune system. As well as help you burn fat. A range of health issues such as osteoporosis, diabetes, high blood pressure and cholesterol can be hugely reduced with the help of a simple, daily cardio routine. After a while (generally 21 days) you’ll actually want to keep doing this - the question is are you to get there?
However starting to lose belly fat doesn't have to be difficult. The two best ways to get onto losing that blubber and spare tire leeching off you is to start eating right and putting in the right exercise to get rid of excess calories you are putting in your body.
Start today by throwing out any junk food sitting in front of the computer as you read this page - now. Obviously I get into more details in my get rid of love handles and lose belly fat guides.
There are plenty of alternatives to junk food that are just as delicious, contain fewer calories and will fill you up just the same as a chocolate snack waiting for you in the fridge. One secret food used to help you lose belly fat that many point to is: celery.
Cardio exercise will put you in right sway to losing fat all over your body and give you a chippier outlook on life, but unfortunately with so many benefits it's not the end-all solution to losing love handles.
We what is, and we've delicately detailed how to get rid of them in our award-winning guide below. We'll take you o the final step of saying good bye to your love handles forever.
You can get more details of our solid package at our lose love handles home page. You may want to also visit the frequently asked questions page.
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