just a little article Logic found that might be usefull since Logic sees alot of questions in the forum based around this subject not a bad read
Number 10
Pick an activity you enjoy
If you hate to run, then don't. But that doesn't mean that you should swear off all cardio activity. The key to sticking with a cardiovascular routine is picking something that you really enjoy doing. If you're a recreational cross-country skier, or swimmer, for example, then do these a couple of times a week at an increased intensity, in order to reap the cardiovascular benefits of these activities. Before you know it, it won't even feel like work at all.
Number 9
Get the right equipment
Whatever your chosen cardio activity, having the right equipment is a must. Not only will it allow you to perform the activity in the correct manner, but it will also minimize your chances of injury. Furthermore, the fact that you will probably look forward to trying it out -- and, if you're the type, showing it off -- will motivate you to do more of whatever it is you like to do. For instance, if you're a runner, go invest in the best pair of running shoes and sports watch you can afford; if you're into rowing, buy yourself a cool pair of rowing gloves.
Number 8
Be prepared
If you'd like to do the stationary bike for 30 minutes, three times per week, but you don't have the required patience to pedal your way to nowhere, then make sure to bring along a good book or magazine, or your portable MP3 player loaded with your favorite fast-paced songs. My personal favorite for intense cardio sessions is loud, electric guitar and drum-driven classic rock, such as The Who or Deep Purple. If you can keep up the pace with "Highway Star," you're on the right track. If that's not your style, techno is also a great choice. The right tunes can make time fly by.
Number 7
Switch it up
If you get bored being on the same machine for 30 minutes at a time -- and who doesn't? -- I suggest that you avoid this negative reinforcement altogether, and opt to do two or three different machines for 10-15 minutes each. This way, you won't have the chance to get bored. Furthermore, your body will not get the chance to adapt to any given activity, and will thus burn more calories.
Number 6
Sneak it in
If you really can't stand doing cardio, but are pretty consistent when it comes to weight training, try sneaking in a few minutes of intense cardiovascular activity between sets. For instance, you could try skipping or sprinting for two minutes between each set of bench presses. It's rough, but it's a great workout and it'll be over before you know it. In fact, many athletes swear by this method.
You'll lose that gut before you know it... Next
Number 5
Check your form
Having the right form is not only important for injury prevention, it will also allow you to burn the most calories possible. For instance, if you are using the rowing machine and are not making that extra effort to complete the movement by fully extending your legs, torso and arms back, then you are probably not expending nearly as many calories as you could be.
Number 4
Use your whole body
If you can only afford to devote the minimum 20-minute time slot to doing cardio, then make sure you do an exercise that uses your whole body and burns the most amount of calories. For example, in that 20-minute time period, you may only burn about 200 calories using the recumbent stationary bike, whereas, with a little effort, you could burn 300 running on the treadmill. Furthermore, any unsupported, upright activity, such as running, forces you to use your abs and back muscles, whereas, when you are seated comfortably on the bike, your body does not require you to use these muscles. Cross-country skiing is phenomenally effective in this right, as it forces you to use all of your major muscle groups.
Number 3
Get into those fat stores
Note: This is not for those who are interested in bulking up, but for those of you who want to shed excess pounds. If you are really interested in getting into those fat stores, then getting your cardio in first thing in the morning, on an empty stomach, or right after weight training -- when your body has used up much of its readily available energy -- is the thing to do. This way, your body is forced to really dig deep into its energy stores in order to get you through the cardiovascular exercise. It's rough, but it works. Give it a shot.
Number 2
Wait one hour before eating
Again, this is not for those of you looking to bulk up, but for those interested in shedding excess fat. Wait exactly one hour after finishing your cardio workout to eat. This enables your body to burn more calories during the period immediately following your cardio workout, when your heart rate remains higher than usual (thus burning more calories).
Number 1
Check your heart rate
I'm sure that some of you have heard this so many times that by now it seems obvious, but unless you are working out within your target heart rate range, you are not reaping the cardiovascular and fat burning benefits of the exercise. To find your target heart rate, subtract your age from 220; this is your maximum heart rate. It is recommended that you work out at about 70% of your target heart rate zone when starting out. So, if you're 30 years old, your maximum heart rate would be 190 beats per minute; and working out at 70% of that would put your heart rate at about 133 beats per minute (190 multiplied by O.7). As your level of fitness improves, you can up that number to 161 beats per minute. A quick way of calculating your target heart rate during exercise is to take your pulse for 10 seconds and multiply the number of beats by 6.
__________________
Hear The BreakDown Quote Archive 2007-The Man Of Tomorrow 2006-The Voice Of The People 2005-Truth is Freedomİ 2004-Logic for the Peopleİ
__________________
Hear The BreakDown Quote Archive 2007-The Man Of Tomorrow 2006-The Voice Of The People 2005-Truth is Freedomİ 2004-Logic for the Peopleİ
good stuff except for #2.... I have heard from several sources that it is a myth that you still burn calories after your cardio... you may burn like 15- 20 but thats about it... However you will burn more when you lift weights and when you are done your body burns calories as you heal....
__________________
"When I was young, I prayed for a bicycle every day.Then I realized the lord didn't work that way, so I stole one and begged for forgiveness"
Quote:
Originally Posted by MOREOVER
you can always count on the white dj to know his sh!t... but dont quote me...
just a little article Logic found that might be usefull since Logic sees alot of questions in the forum based around this subject not a bad read
Number 10
Pick an activity you enjoy
If you hate to run, then don't. But that doesn't mean that you should swear off all cardio activity. The key to sticking with a cardiovascular routine is picking something that you really enjoy doing. If you're a recreational cross-country skier, or swimmer, for example, then do these a couple of times a week at an increased intensity, in order to reap the cardiovascular benefits of these activities. Before you know it, it won't even feel like work at all.
Number 9
Get the right equipment
Whatever your chosen cardio activity, having the right equipment is a must. Not only will it allow you to perform the activity in the correct manner, but it will also minimize your chances of injury. Furthermore, the fact that you will probably look forward to trying it out -- and, if you're the type, showing it off -- will motivate you to do more of whatever it is you like to do. For instance, if you're a runner, go invest in the best pair of running shoes and sports watch you can afford; if you're into rowing, buy yourself a cool pair of rowing gloves.
Number 8
Be prepared
If you'd like to do the stationary bike for 30 minutes, three times per week, but you don't have the required patience to pedal your way to nowhere, then make sure to bring along a good book or magazine, or your portable MP3 player loaded with your favorite fast-paced songs. My personal favorite for intense cardio sessions is loud, electric guitar and drum-driven classic rock, such as The Who or Deep Purple. If you can keep up the pace with "Highway Star," you're on the right track. If that's not your style, techno is also a great choice. The right tunes can make time fly by.
Number 7
Switch it up
If you get bored being on the same machine for 30 minutes at a time -- and who doesn't? -- I suggest that you avoid this negative reinforcement altogether, and opt to do two or three different machines for 10-15 minutes each. This way, you won't have the chance to get bored. Furthermore, your body will not get the chance to adapt to any given activity, and will thus burn more calories.
Number 6
Sneak it in
If you really can't stand doing cardio, but are pretty consistent when it comes to weight training, try sneaking in a few minutes of intense cardiovascular activity between sets. For instance, you could try skipping or sprinting for two minutes between each set of bench presses. It's rough, but it's a great workout and it'll be over before you know it. In fact, many athletes swear by this method.
You'll lose that gut before you know it... Next
Number 5
Check your form
Having the right form is not only important for injury prevention, it will also allow you to burn the most calories possible. For instance, if you are using the rowing machine and are not making that extra effort to complete the movement by fully extending your legs, torso and arms back, then you are probably not expending nearly as many calories as you could be.
Number 4
Use your whole body
If you can only afford to devote the minimum 20-minute time slot to doing cardio, then make sure you do an exercise that uses your whole body and burns the most amount of calories. For example, in that 20-minute time period, you may only burn about 200 calories using the recumbent stationary bike, whereas, with a little effort, you could burn 300 running on the treadmill. Furthermore, any unsupported, upright activity, such as running, forces you to use your abs and back muscles, whereas, when you are seated comfortably on the bike, your body does not require you to use these muscles. Cross-country skiing is phenomenally effective in this right, as it forces you to use all of your major muscle groups.
Number 3
Get into those fat stores
Note: This is not for those who are interested in bulking up, but for those of you who want to shed excess pounds. If you are really interested in getting into those fat stores, then getting your cardio in first thing in the morning, on an empty stomach, or right after weight training -- when your body has used up much of its readily available energy -- is the thing to do. This way, your body is forced to really dig deep into its energy stores in order to get you through the cardiovascular exercise. It's rough, but it works. Give it a shot.
Number 2
Wait one hour before eating
Again, this is not for those of you looking to bulk up, but for those interested in shedding excess fat. Wait exactly one hour after finishing your cardio workout to eat. This enables your body to burn more calories during the period immediately following your cardio workout, when your heart rate remains higher than usual (thus burning more calories).
Number 1
Check your heart rate
I'm sure that some of you have heard this so many times that by now it seems obvious, but unless you are working out within your target heart rate range, you are not reaping the cardiovascular and fat burning benefits of the exercise. To find your target heart rate, subtract your age from 220; this is your maximum heart rate. It is recommended that you work out at about 70% of your target heart rate zone when starting out. So, if you're 30 years old, your maximum heart rate would be 190 beats per minute; and working out at 70% of that would put your heart rate at about 133 beats per minute (190 multiplied by O.7). As your level of fitness improves, you can up that number to 161 beats per minute. A quick way of calculating your target heart rate during exercise is to take your pulse for 10 seconds and multiply the number of beats by 6.
Great work Lol! You have really done a good work by collecting all these points. It will be help ful for those who are suffering from cardiovascular problem, obese and diabetes. You must have done a lot of research work for this. I really can't stop myself from praising your this good work.
keep up
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Top 10: Ways To Maximize Your Cardio Workouts
