These Guidelines for Your Cardio Workout Routines will cover everything that you should know about cardiovascular training!
For unwanted body fat to be burned efficiently, oxygen must be present and this occurs only during cardio workouts that are performed at the right intensity!
In this how to lose weight quickly article you will discover in full detail how your body uses body fat as energy sources during any physical activity! This is very important to understand if you want to create a lean, healthy body and reach your ideal body weight!
Aerobics (cardiovascular training) is the ultimate secret to creating permanent fat loss! If you have an endomorph dominant body type, doing cardio on a regular basis is simply a must!
Dieting or severe calorie cutting without cardio training is not an effective strategy for anyone that has problems losing unwanted body fat.
People with endomorph body types have to create a calorie deficit by increasing the amount of calories that they burn directly from the unwanted body fat!
In this weight loss secrets article you will find the information about body types, and will discover why burning off fat using proper nutrition and exercise is the only effective fat loss strategy for anyone that has a slow metabolism.
This is the healthiest, most efficient and the most permanent approach for creating a lean, healthy body and reaching your ideal body weight!
When endomorphs attempt to lose body fat using a low calorie dietapproach, their metabolisms slow down, they lose muscle and eventually their bodies trigger the starvation response.
This defense mechanism will force anyone to go off their diet, because the increased appetite and massive food cravings are not something that even people with massive willpower can put up with for long!
Dieting without exercise is the major reason for the 95% failure rate ofweight loss programs today, and should be avoided at all costs!
CARDIO WORKOUT ROUTINES: EAT LIKE A NORMAL PERSON, AND USE CARDIO TRAINING TO BURN UNWANTED BODY FAT!
Cardio training is the only type of physical activity where there is enough oxygen present for your body to use fat as the main energy source to fuel your workout!
By using cardio training on a regular basis you can continue to eat like a normal person and at the same time increase your metabolism that will help you to burn unwanted body fat and eventually create permanent fat loss!
This is the only approach that is sustainable and produces long termweight loss results! The reason for this is simple: By eating normal amounts of the weight loss foods, which can be foundin this healthy meal plansarticle you will get an additional boost in your metabolism and will burn even more calories during the day!
This double boost in your metabolism from cardio training and the consumption of fat burning foods will help your body to burn massive amounts of calories during the day and will help you to create the body of your dreams! It is the only approach that truly works in producing long termweight loss!
When you try to diet off unwanted body fat without using exercise, this always slows down your metabolism and eventually triggers the starvation response. This low calorie approach has a flaw in its design and in the long run will never work for the endomorph.
In this lose weight fast article you will find a lot of additional information on how to burn off unwanted body fat if you were born with a slow metabolism.
Using a low calorie or a fad diet you might lose a lot of scale weight, but it will mostly come from your muscle and water. The weight loss that will come from unwanted body fat will always be minimal, and this weight will always creep back on as soon as you go off your diet and start to eat normal amounts of food.
So my recommendation is to stay away from low calorie diet approaches completely, and instead eat like a normal person and use cardio workout routines for creating permanent fat loss, reaching your ideal weight and bringing into reality the body of your dreams!
CARDIO WORKOUT ROUTINES: WHAT IS AEROBICS???
Aerobic means with oxygen. In order for your body to burn more total calories from body fat, oxygen must be present. In addition, this activity must be sustained for a prolonged period.
Aerobics is a cardiovascular activity that is rhythmical in nature, involves large muscle groups, and is sustained for long periods of time, somewhere in the range of 30-60 minutes per session.
Most cardiovascular workout routines involve using large muscle groups, like your legs, but there are exceptions, like rowing, which uses all muscle groups, and which is why it is one of my all-time favorite aerobic exercises.
Aerobics, cardio training, cardiovascular training or simply cardio, no matter what you choose to call it, you will have to do plenty of it, if you want to burn unwanted body fat and create a lean healthy body.
CARDIO WORKOUT ROUTINES: OTHER PHYSICAL ACTIVITIES
Other physical activities and sports are not considered aerobic, and are not efficient for burning body fat. Of course they can help a little, but should only be looked at as recreational activities, and not as your main fat burning workout routines.
During these activities, you mostly burn small amounts of carbohydrates for fuel, and do not tap those unwanted body fat deposits.
And even though any calorie burning has an effect on weight loss, from my experience to create long term weight loss, and achieve low body fat levels, endomorphs need to burn as much as possible from body fat.
This can only be achieved by performing longer duration cardiovascular exercises sustained for the proper amount of time and with the proper intensity.
Moderate to moderately high intensity is what is needed for your body to use unwanted body fat as the major fuel source.
CARDIO WORKOUT ROUTINES: LOW VERSUS HIGH INTENSITY
The best approach for burning unwanted body fat is to use moderate to high intensity cardio training. There are many supporters of the very low intensity, very long duration approach.
It is true that low intensity, long duration exercise burns a greater percentage of your calories from body fat.
But, to create long term permanent fat loss, the total number of calories that you burn is what really matters! And the higher your intensity, the more calories you will burn during your exercise session.
Another advantage of using medium to high intensity cardio workout routines is that it raises your metabolic rate for a longer period of time after you finish your session, and because of this you burn even more calories after the session is finished.
These are the two main reasons why moderate to high intensity cardio is the approach that you should use to permanently lose unwanted body fat and to reach your ideal weight percentage. The most important thing to remember when using moderate to high intensity cardio, is to maintain it long enough to burn a good amount of calories.
When it comes to burning body fat, the harder you work out, the longer you work out, and the more frequently you work out, the more calories you will burn and the more body fat you will lose.
Getting you balance right is critical! Selecting an intensity that is not to low and not too high, is really important!
You can start with the very low intensity cardio workout routines in the beginning, but eventually the moderate approach is what produces the best results.
This is not only true in cardio training, but also in nutrition, and in many other areas of our lives!
CARDIO WORKOUT ROUTINES: USE BREATHING TO MEASURE INTENSITY
There are many methods of measuring the intensity of your cardio workout routines. This method is very accurate, and simple. It is one of the easiest ways to estimate if you are in your fat burning heart rate zone.
Your objective is to be breathing much more heavily than normal, but not so heavily that you are gasping for air.
You should be able to speak full sentences comfortably without having to stop and catch your breath. If you’re so out of breath that you can’t hold a conversation, or complete a sentence, then you’re probably working out of your target heart rate zone.
Generally, the harder you’re breathing, the higher the intensity and the more fat you’ll burn; provided you can sustain the activity for the required amount of time. If you are not breathing hard, you are not working out hard enough.
Regardless of which method you use, it’s important to understand that all target heart rates are only guidelines. Heart rates estimates are usually accurate for about 75% of the population.
This is why using your own judgment is really important during your cardio workout routines! And this is the major reason why I recommend using this method!
CARDIO WORKOUT ROUTINES: DURATION OF AEROBIC EXERCISES
The duration of your cardio training is the next most important element for long term weight loss. The longer you work out, the more calories you burn, and the more calories you burn, the more weight you lose.
When the optimum duration is combined with the optimum intensity, you get the maximum benefit from your cardio workout routines. Doing a 60 minute workout with extremely low intensity, might not burn enough total calories to really have an impact on fat loss.
This is why intensity always comes first, followed by the duration, and only then by the frequency of your workout routines. Once you are working out at the right intensity, only then the duration will help you burn fat.
The reason for this is simple: you body tends to favor the use of glycogen (carbohydrate) when you start your workout, and as it is depleted, your body starts to use mostly body fat as the main energy source to fuel your cardio activity.
When your goal is to create permanent fat loss, the minimum duration of your workout routines should be 30 minutes and the maximum duration of your workouts should be 60 minutes.
Doing less than 30 minutes of cardio training will not burn enough total calories to really make an impact on fat loss.
The recommended duration for fat loss is 30-60 minutes of continuous cardio training done at a moderate to high intensity. Based on my experience, going beyond 60 minutes tends to increase the chances of injury, over-training and adaptation.
If for some reason you are not getting the results from 60 minute sessions, your next step should be to split it into two sessions, with 45 minutes in the morning, and 45 minutes in the evening.
If you simply do not have the time, or can’t make the time, then you next best option is to do 15-20 minutes of really high intensity cardio training (HIIT). This way you will maximize the calorie burning during each session.
CARDIO WORKOUT ROUTINES: FREQUENCY OF AEROBIC EXERCISES
To maintain a lean, healthy body once you have reached your ideal weight, doing cardio training three times per week, for 30-45 minutes per session is the best approach that you can use.
To create permanent fat loss you will have to do cardio 5, 6 or even 7 days per week, 45-60 minutes per session, and in some instances doing double cardio per day, might not be such a bad idea.
This is the ultimate approach for creating the body of your dreams! Double daily cardio might seem a little extreme, but burning all those calories will help you to create permanent fat loss in the fastest time possible!
Of course you should never start out doing double daily cardio.
When you start your program, you will always produce good results doing cardio training three days per week, 15 minutes per session.
But within a few weeks, your weekly chart will start to show a slow down in your fat loss if you continue doing your cardio in this fashion.
Then your next step will be to increase your intensity and duration. Once you are doing 60 minutes per session at a high intensity, then you can increase to four days per week, and when your weekly weight loss chart shows that your fat loss is slowing down add another day!
The cardio frequency guidelines in this program for weight loss are to do cardio training from three to seven days per week, one time per day!
For maintaining your ideal weight, doing cardio three to four days per week, once per day is the best approach.
Double daily cardio is an option for those that want to get to their goal twice as fast. This approach is not for everyone, and should always be used with caution.
You can test it out, and if you experience overtraining, simply cut back, and use a different frequency approach to reach your ideal weight.
CARDIO WORKOUT ROUTINES: HOW TO USE PROGRESSION
When you are just starting out with your cardio workout routines, the best place to begin is doing three to four sessions per week, one session per day, with each session lasting for 15-30 minutes.
Once you get more advanced, you can gradually raise your intensity, duration and frequency. You should always adjust your cardio training according to your goals and according to your body type.
Everyone is different; some people can lose body fat doing 3 cardio workouts per week with 30 minute sessions, while others might have to do double daily cardio seven days a week with 60 minutes sessions to get the same results.
This is why your weekly weight loss chart is so important; tracking your current reality on a weekly basis will help you to effectively adjust your approach, and will help to create permanent fat loss in the fastest time possible!
Now let’s cover the best exercises to use for your aerobic workout routines. These exercise are all aerobic in nature, and they are all very effective at burning unwanted body fat, and creating permanent fat loss!
Walking for weight loss, is one of the best ways to start out your cardio program if you are a beginner. Even though walking might not be the ultimate fat burner in the world, it is still very effective when done right!
One of the reasons I suggest walking for weight loss is because when you are just starting out, it is always to your advantage to start out slow. Just like with your nutrition strategy, extreme changes might be too hard to handle for you in the beginning.
Walking outside is simple and easy at the same time, and if you walk at a brisk pace, you can get some really good results with it. This is especially true when you are just starting out, and your body has not adapted to this fat burning technique.
If you have been sedentary for some time, you should start out with walking for about 15 minutes, and then add 5 minutes every week to your routine, until you reach 45-60 minutes per session.
This should be done 3 times per week when you just start out, and increased to 5-7 days a week, until you see some impressive results on your weekly weight loss chart!
The biggest advantages of walking for weight loss is that it is free and you do not need any equipment. The drawbacks of walking outside are the weather and safety issues!
Please consider the area where you will be walking, because there are areas that should not be used for walking, especially during the dark hours. The weather is another thing to consider, some people can walk year round in any weather, and other only when the weather permits.
Running and jogging outside is also an excellent choice to use for your cardio workout routine. The biggest advantage of these two cardio activities is that they are both extremely high body-fat burners.
The disadvantages are similar to walking outside, the weather and safety. In addition, running and jogging can also easily lead to injury.
Some people might not be able to jog or run because of their current health condition. For example, running is not advised if you have orthopedic injuries to the lower body.
In addition to these disadvantages, running also tends to burn muscle mass, as you can see from looking at most professional runners. This makes running and jogging not your best option if you want to burn strictly body fat, and maintain your muscle mass.
STATIONARY UPRIGHT BICYCLES
Let’s start off with the stationary upright bicycle. There are many different models, but they all provide a no-impact, low injury work out.
Anyone can use them! And their fat burning potential is from medium to very high, depending on–how hard you are pedalling.
The next on our list are rowing machines. This is one of my favorite methods for burning calories. The rowing machine not only gives you an excellent aerobic exercise, but it also works all the major muscles in your body.
The fat burning potential with the rowing machine is very high.
Like the stationary bicycle it is a no-impact, low injury workout, with the only exception for people that have lower back problems. In this case, you will have to choose one of the other options.
Another important thing to consider with the rowing machines, is that they are very exhausting, and very few people can sustain doing this exercise for the 30-60 minutes, which is necessary to maximize fat-burning.
The treadmill is the third exercise machine that we will cover. It can be used for walking, jogging or running. Since you will use this exercise machine inside, the safety issue or the weather are not a problem!
In the newer models there is less impact on your joints which lowers the chance of injury tremendously. The other advantage is that you can put a treadmill on an incline, and this will really have you burning some serious calories.
The elliptical machines are one of the most popular cardio exercise machines in the world, and offer a no-impact cardio workout that is fun and entertaining. In addition they provide some muscle-development with a very high fat burning potential.
These are the most effective cardio workout routines that you can use. There are other options, but they require too much time to learn how to use them properly, or are not effective for long term fat burning, without muscle loss.
HIGH INTENSITY INTERVAL TRAINING
HIIT is fully covered in this highest fat burning exercise article. This physical activity is an advanced exercise strategy and should only be used when you master the basics and fundamentals of using steady cardiovascular exercise.
But, once you reach this point, and you want to burn massive amounts of calories — HIIT can help you to achieve this better than any other form of exercise!
You must be highly motivated to keep using it on a regular basis, because it is not an “easy approach” and it is not for everyone. But, if this is your cup of tea, you will be able to create permanent fat loss really fast using it.