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Great Cardio Tips For Speedy Improvements

I am talking about getting your body to work the best way for you, instead of the other way around.

All you need to do is start short intense training and keep changing up your routines consistency to provide maximum shock value to system. Shocking your body is the key to unparalleled gains and transformation. As soon as the body adapts is when progress starts to slow.

1. Condition your body to always be in an excited, awake state.

Interval training, compound exercises and plyometric training are some of the best ways to really chock your system and put your body in a state for quick effective change.

2. Something that works really excellent is setting a big list of training exercises and randomly selecting them spontaneously as you go through your workout routine. Nothing will shock the body more and get the muscles firing than an instant set of squats or 30 seconds of sprinting, deadlifts, etc.

It helps to do this technique with a workout partner, so you can surprise each other with the next exercise.

3. Try to do a completely different routine each workout session. Adding new varieties, and different exercises each routine will always keep the body guessing which is exactly what you want for the most gains. For example, if you do interval training on the treadmill one day for 30 minutes, go and do 15 minutes of rowing and 15 minutes of stairmaster at varying speeds the next time.

Remember keep your body in a constant state of uncertainty. This is an amazing principle for quick powerful results. I challenge you to try this idea for at least 2 weeks..

4 Cardio Tips to Get You in Shape Fast

Every home gym should include some type of cardiovascular equipment unless, of course, you get your cardio workout through outdoor activities.

Cardiovascular fitness is achieved through aerobic training, which is defined as any exercise that requires increased oxygen consumption within the body. Below are some simple tips to achieve cardiovascular fitness through aerobic exercise.

1. Frequency

You should do some form of aerobic activity at least three times a week for at least 30 minutes per session. In a perfect world, you’ll be able to do five 30 minute sessions a week, but remember that doing something is always better than doing nothing at all. So, even if you only get to do 10 or 15 minutes a day, it’s always better than skipping your workout altogether.

2. Intensity

Your cardiovascular workouts should be done with enough intensity to keep your heart rate in your “fat burning zone”. This is the number of times your heart should beat in one minute to most efficiently provide your muscles with adequate amounts of oxygen rich blood. The fat burning zone is determined by your age and this standard formula:

220 – (your age) x (.75) = Your Fat Burning Zone

For example, a 40 year old man or woman’s fat burning zone would be calculated as follows:
220 – 40 = (180) x (.75) = 135

According to this formula, a 40 year old person’s heart should beat about 135 times every minute to stay in his/her fat burning zone during exercise. This target heart rate can be monitored using the hear rate monitors that are included on many of the home gym cardiovascular training machines.

3. Variety

If you want to get the most out of your cardiovascular training program, you should try to use several different forms of aerobic exercise. By varying your aerobic routine, you’ll avoid overuse injuries, delay or avoid training plateaus and you’ll avoid boredom.

“Variety in cardiovascular training is one of the key ingredients to a long-term successful training plan.”

4. Have Fun

I don’t care how good your intentions are, if you’re not having fun or looking forward to your next workout, you won’t stick to a program in the long run. Don’t go buy a treadmill if you hate walking or running. Don’t use indoor equipment if you love the outdoors. Don’t ride a stationary bike if it hurts your knees…you get my point here, right?

You can get your aerobic activity in the form of anything from house cleaning to speed skating, so don’t force yourself to do something you hate. Workouts should be a highlight in your day, not a time you dread until it’s over.

4 Top Tips For Great Cardio Workouts

Here are 4 top tips for having great cardio workouts. Doing them will boost your workouts and allow you to be more productive and efficient while losing weight.

The 4 Top Tips for Great Cardio Workouts

1. Drink enough water

Your body is 70% water, your muscles are 75% water, your blood is 90% water. You need water… and lots of it. For optimum performance and results, water is essential. Why cheat your body out of what it basically is… water. All you need to do is sip it every few minutes.

2. Increase your intensity, but stay fresh

Intensity in the gym is what gets results. You shouldn’t expect results if you’re spending a lot of time talking to other people, talking on your cell phone… basically, if you can hold a conversation while you’re exercising, you’re not exercising hard enough.

Now, increasing your intensity will take a lot out of you, so you need to manage your rest times so you stay fresh. Use active rest… that’s where you continue doing the exercise, but at a slower pace. Although this is low intensity, it’s actually intense since you’re not giving your body a true rest after a high level of intensity.

3. Have short rest times, but rest often

Resting often keeps you fresh and allows you to maintain a higher level of performance which creates better results, but make sure the rest times are short. Anywhere from 30-90 seconds is ideal.

4. Avoid cardio machines whenever possible

Cardio machines can help with weight loss, but a lot of them give you mechanical advantages that are not natural to the human body. You don’t want that. You want your cardio movements to be as natural as possible for the best results.

The more complex the equipment, the worse it is. A jump rope, hula hoop, and mini-trampoline will get you a lot further than a treadmill even would.

So try out these 4 tips for great cardio workouts and watch as your get better results within a few weeks.