Cardiovascular exercising or "cardio," is exercising in an
attempt to increase your heart rate and stay healthy. Cardio is just
basic exercising in order to stay active, fit, and maintain a healthy
lifestyle. Many individuals have different goals for performing cardio
workouts, but the main overall goal for many is to lose weight.
The
reason being, that cardio is the main way to lose fat as you are
burning calories, which in turn burns fat off your body through sweat.
Yes, cardio is huge for anyone seeking to lose weight fast, but the
problem is that many individuals don't know how to do it right or what
to even do.
Therefore I decided to give you an idea of what your
cardio workouts should look like if your goal is to lose a large amount
of fat as fast as you can. Before we get into how to do it, let's look
at some exercises you should be doing, so you have a clear vision of
what cardio is.
What Is Cardiovascular Exercising
Cardio
is the attempt to increase your heart rate and maintain a healthy
lifestyle through high-interval aerobic workouts. The list of cardio
exercises goes on and on but here are a few examples of what cardio
exercises are:
-You can perform basic jogging on a treadmill or go on long, steady runs
-You can do Kickboxing at high intervals
-You can do long periods of Jump roping without stopping for breaks
-You can jump on a trampoline and continuously jump for increased heart rate
-You can go Bicycling for long distances and steep hills for harder work
Now
these are just a few examples off the top of my head, but like I said
the list goes on, and you can develop your personal cardio workout
however you'd like to because there's no set way to perform cardio.
The
basic concept is that no matter what you do, you have to be sure you do
it right and go as long as you can without stopping. By doing this,
you'll have a constant increased heart rate, maximized results, and
faster weight loss through calorie burning.
High Intensity Intervals Are Required For Optimal Results
You
may have heard of high interval training before, but if you haven't,
let me explain. High interval training is when you give your complete
effort during cardio workouts and cut down your exercise time as you
really pushed yourself to your absolute limit.
The basic concept
of high intensity training is that you're switching up complete and
total effort for maintained recovery time. Here's a better example of
high intensity interval training: you're running on your treadmill and
you know that the "level 6" speed on the treadmill is your normal
jogging speed.
Instead of going for something so basic, you would
make it interval training by increasing the speed to your maximum
sprinting capacity and run that speed for straight 30 seconds. After you
complete that session and you can barely take a single breath in, you'd
rest between for anywhere between a minute and two minutes.
This
is why it's called high intensity intervals. You're exercising at your
complete highest intensity in an attempt to work yourself to your
absolute limits and obtain maximum fat burning. Then after the
exhaustion training, you take a rest in order to build up energy for the
next high intensity interval.
Did you notice how you rest longer
than you exercise? The reason for this is that your body requires more
recovery time when you workout to complete physical limitations, which
is why you workout so hard for so little time. Now that you have the
basic concept, just make sure you repeat this about ten times and you'll
see how 10 minutes of high intensity cardio is much more rewarding than
the average 30-minute run around the neighborhood.
This same
principle applies to every other kind of cardio exercise so don't just
assume high intensity intervals applies only to running on a treadmill.
You
need to incorporate interval training into every one of your cardio
exercises and make it a normal, every day workout. When you perform high
intensity intervals, your body requires more recovery time, but during
that recovery period, your body is just building up to be even better
and stronger than it was when you first started out.
This will
produce faster results as your body has to compensate for how hard you
worked by building muscle faster, destroying more fat, and building up
to be better for your next workout.
Proper Eating Habits For High Intensity Cardio
When
performing high intensity intervals, you have to make sure you supply
your body with the proper nutrients, as your body isn't able to perform
at its peak when you have no food in your stomach.
Your high
intensity cardio burns carbs, and not body fat. This is the reason you
need to supply your body with more carbs since your body will burn more
and compensate later by getting rid of more body fat.
Don't forget
to provide yourself with healthy forms of carbs as well, and not just
any slice of bread you see lying around the street.
When Should I Perform Cardio For Best Results?
The
key to fast weight loss isn't just to how you perform cardio but it's
mainly a matter of when you perform your cardio. One of the best
strategies to extreme fat loss through cardio workouts is the morning
cardio method. I won't go into what it is yet, but the main point to
this method is that you rapidly destroy body fat without burning up your
muscle mass, which usually tends to happen with people.
Your body
will naturally destroy more fat because you will be performing your
cardio in the morning, when you have no stored food in your system.
Instead your body will rely on burning excess fat in order to replenish
your energy levels and keep you going. Now back to the method itself,
you'll basically be performing your high intensity intervals in the
morning, right after you wake up, with little or no food in your
stomach.
I recommend you take a small protein shake or eat a light
fruit as this will keep you going, but the main point of this method is
to have your stomach empty and cause your body to use excess fat as a
means of energy. This is the absolute best means to losing weight as you
will see within a week or two if you continually utilize this Cardio
Workout method.
The other thing I want to stress with performing
your morning cardio is to not take it easy, but dig down deep and push
until your body really, truly needs to stop. You'll see Ultimate results
when you perform high intensity cardio in the morning, on a half-empty
stomach.
Remember to give yourself some kind of nutrients but not
too much as your body will lose more weight when you force it to use up
it's own stored excess fat.
The Real Solution To Weight Loss Through Cardio
Now
that you understand what Cardio is, how to perform is for optimal
results, and when to perform your High Intensity Intervals, we need to
put it together for the big cardio picture.
When you hear the word cardio, don't
automatically relate the word "treadmill" with it. In fact, the farther
you stay away from the treadmill the better results you'll likely have.
They do have their place, but treadmills are known to be boring and
tedious, which gets you in the wrong mindset right from the start.
