Cardio Exercises for Beginners

Three Easy Cardio Exercises for Beginners

People who want to live a healthier and fitter life need to start somewhere. And as a beginner, there is no better way to do this than doing some cardiovascular workouts. Walking, cycling and jumping jacks are three of the best cardiovascular exercises for beginners.

Walking for Weight Loss

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Walking

Almost everyone knows how to walk. It does not take too much effort because it is a movement that is done daily. If you are a beginner, walking is the best way to start. This exercise can help you begin slowly and without so much pressure and stress. Consider this as your “warm-up” cardio routine for more intense exercises later on. Start with 15 minutes daily. Eventually, you can increase this to 20 or 30. Aside from improving your time, also change your pace. At the start, it is ok to strut slowly. But, if you want your exercise to have a better fat burning effect, adjust your pace accordingly by doing brisk walking.

Jumping Jacks

Just like walking and cycling, jumping jack is a form of movement that is almost natural to all. You simply have to stand, jump while raising your hands over your head and clap them together. When your feet come down the floor, put your hands back on your sides. It is a very simple exercise that can be done even by children. If you are doing it for a workout start at your comfort level and eventually adjust your repetitions.

Cycling

If you know how to ride a bike, then you can cycle. In case you don’t, you can always use a stationary bike and still cycle effortlessly. Start cycling for 10 minutes then increase this to 20 later on. Listen to your body and adjust your pace accordingly. Do not push yourself too hard at the start because it might get you injured. The point of cycling is simply to get you moving while enjoying the ride.

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Workout Routines to Lose Weight

What are the best workout routines for weightloss?

One of the things that people look to building muscles or even getting involved in a weight training routine is to lose weight. If you are looking for workouts to lose weight, then you may have just stumbled on a great article about getting shape and burning more calories than you thought you could. Weightloss and strength training can make a difference, and yes, they both go together.

At what ever level you are, this information is good for beginners and for intermediate exercise people. finding a good exercise to lose weight is about variety and selection.

If you want to lose weight, and your goal is permanent fat loss, you need to burn enough calories to make a significant impact. Here’s why, if you are exercising to lose weight: In order to lose a pound in one week, you need to create a 3,500-calorie deficit; in other words, you need to burn off 3,500 more calories than you eat. When you eat too many calories, that is how you end up with weight gain. You start to burn less calories than you take in.

A 30-minute power walk on flat ground burns about 120 calories. So, to burn off 1 pound of fat by walking, you’d have to hoof it for more than 2 hours a day. How many calories you burn has everything to do with you being able to lose weight.

But, Don’t worry too much about that huge number. If you are going to move your body, you will be okay. BTW, no one should suggest that you exercise two hours every day!

When choosing to lose weight, many simply change their diet. Maybe some will combine this with good aerobic exercise. But what many don’t know is that weight training can also contribute to fat loss. Muscle tissue burns fat, and the act of increasing muscle, increases the rate at which the body can metabolize energy, and ultimately burn fat.

Obviously just lifting a few weights by themselves will not constitute fat loss – but the combination of the right diet, exercise and weight training will give you the best chance of achieving your weight loss goals.

The best way to lose fat is to create a calorie deficit by burning calories through exercise and cutting calories you eat. (For information about keeping track of calories, see Counting Calories for Weight Loss.) For example, over the course of a week, you may cut 250 calories per day by switching from mayo to mustard on your sandwich at lunch and snacking on light yogurt instead of the stuff with tons of sugared fruit. Meanwhile, you could burn an extra 250 calories a day by jogging for about a half hour, or walking for 60 minutes.

Now, there are different work out routines that you can start out and it all depends on how much time you have for exercise in a day. People who have too much time to spend on their hands usually go to the nearby gym for some good work out with the use of the many gym and sports facilities that they can use while inside the gym.

So you see, this is all about making changes in what you eat and how you burn calories. But you may be wondering what is a healthy way to lose weight?

 

When it comes to weight loss, Cardio exercise is only one part of a weight-loss plan. You also need to revamp your eating habits and embark on a weight-training program. Also, keep in mind that losing weight is not as easy as it sounds on TV diet commercials. It takes a lot more commitment than just drinking that delicious shake for breakfast. To lose weight you need to make sure you’re burning more calories than you are eating.

Can I lose 20 pounds in 5 days?

What do you think? When you are trying to lose weight, you need to consider you basal metabolic rate and understand that you are working to increase that. The higher your BMI is, the more you are pushing your metabolism.

And it takes time. Don’t try to lose more than 1/2 pound to 1 pound each week, and don’t eat fewer than 1,200 calories per day (preferably more). On a super-low-calorie diet, you deprive your body of essential nutrients, and you have a tougher time keeping the weight off because your metabolism slows down.

Realize, too, that genetics plays a large role in weight loss. It’s easier for some people to lose weight than it is for others.

You do not have to visit a gym necessarily if you want to lose weight. You can very well exercise at home and get into your old favorite clothes again.  There are exercise and treadmill home gym equipments available these days that saves your time and enables you to exercise at home. The mood swings and depressions can be well taken care of when you experience an increase in the energy levels.

Here are some general cardio guidelines for weight loss. We suggest that you consult a registered dietitian and certified fitness trainer to come up with a plan best suited to your specific goals and schedule. Exercises for losing weight all have to do with how much you are going to burn in calories.

How often you need to do cardio for weight loss?
Here’s the cold, hard truth: You probably need to do five or six workouts a week for losing weight with exercise. If you feel like you can’t lose weight, or are not losing enough weight, one thing you may want to do is practice patience. Don’t give up. So many people give up too quickly, and then they miss out on the opportunity to get better.


How long your workouts should last in order to get good weight loss?

Here’s another dose of reality: You should aim for at least 45 minutes of exercise, a mix of cardio and strength training, six days per week. Again, you don’t need to do all this sweating at once, but for the pounds to come off, the calories you burn need to add up.

But keep in mind, if you can do at least 30 minutes, you are in the zone. 30 or more minutes is good for starting to change your basal metabolic rate. Training cardio at the gym and budgeting a workout time for about . Don’t forget you need to move your body as much as you can.

How hard do I need to workout for weight loss?
To make a serious dent in your fat-loss program, work out in your target zone most of the time. But keep in mind: If you’re pretty darned  you know…. out of shape… , even exercising at 50 percent of your maximum heart rate can help build up your fitness level.

You may have heard that exercising at a slow pace is more effective for weight loss than working out more intensely. In fact, many cardio machines have “fat burning” programs that keep you at a slow pace. But this is misleading. As it turns out, the concept of a fat burning zone is no more real than the Twilight Zone.

Eating and dieting are going to have to be planned and worked out hand in hand. Strength training workouts will be beneficial if you have the right diet and cardio program. If you eat a lot and want to burn fat, you are going to have to work out more. You want to lose weight but you can’t stop eating….well my friend, you are going to have a problem.

During low-intensity aerobic exercise, your body does use fat as its primary fuel source. As you get closer to your breaking point, your body starts using a smaller percentage of fat and a larger percentage of carbohydrates, another fuel source. However, picking up the pace allows you to burn more calories, as well as more fat calories. Exercises in this category are great for you. When you are in the fat burning zone, you will feel much better.

Which activities burn the most calories what are the top exercises to lose weight?

You can burn 1,000 calories per hour doing those activities if you crank up the machine to the highest level and if you happen to have bionic legs. One thing to consider is a heart rate monitor. If you’re a beginner, you’ll last about 30 seconds at that pace, at which point you will have burned 8.3 calories, and the paramedics will be scooping you off the floor and hauling your wilted body away on a stretcher.

There’s a better approach to calorie burning: Choose an activity that you can sustain for a good while ? say, at least 10 or 15 minutes. Sure, running burns more calories than walking, but if running wipes you out after a half mile or bothers your knees, you’re better off walking. The key is to work at getting into the fat buring zone and staying there.

One of the best things you can do is look at a metabolic rate calculator to decide what you need to be doing to be in the zone for proper weightloss.

One of the great resources for finding out more about weight loss and routines to lose weight is webmd. They ahve a nice community of networks that can help you.

Weight loss programs are many and varied.  They often only contain part of the picture i.e. either calorie reduction or exercise.  Workout routines need to contain both elements, preferably have no supplements i.e. contain everything that is needed and all of the weight you lose should be fat.  Weight loss programs are often dubious in quality but workout routines seems to stack up pretty well compared to most advice.

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Bob Harper: Totally Ripped Core Review

Bob Harper: Totally Ripped Core ReviewOne of the most recent exercise dvd’s that has just been released is the Bob Harper Totally Ripped Core DVD. It was just released last week on August 2. So far, there has been good buzz about the product and the reviews on the internet have been positive.

Yes, this is the Bob Harper from The Biggest Loser Fame, and you know his partner Jillian Michaels muscle building guru!

Any way, more about the product….Gear-up for absolute body reformation with two groundbreaking workouts. Ignite your metabolism and destroy hundreds of calories with Bob Harper’s exclusive, cutting-edge combinations and proven techniques of activating, engaging and sustaining the core. Sculpt powerful, lean muscles, while reinventing your body from the inside out.

The workout is designed to get your core solid and focuses on muscle isolation and getting better definintion into your core muscle groups. You should lose weight, and improve your stamina with Totally ripped core. What happens is you will push your natural body strength to it’s limit while testing your endurance. Expect your metabolism to rocket as well. You should expect to burn calories well after the workout is done. If you stick to the plan your physique should morph and your result should be a better more tone body.

The Bob Harper: Totally Ripped Core DVD comes with two workouts.

Workout 1: Totally Ripped Core
50 minutes of isolated core combinations command the top-most levels of effort and all planes of motion to reach the optimum fat-burning metabolic state. Reveal a tighter, leaner, more defined mid-section, and construct the foundation to sculpt the strongest body possible.

Workout 2: Ripped Core Quick Bonus

10 minutes of aggressive core training sets the heart rate racing and accelerates your metabolism for rapid fat burning results. Get it in, and get it done in this compact core routine to deliver rock solid abs in no time!

bob harper totally ripped core review

Workout Regimen:

Here’s a breakdown of the exercises:

Warm Up

Deadlifts
Deadlift Combo
Weighted Side Crunch
Windmills
Weighted Side Crunch (other side)
Windmills (other side)
Weighted Squats
Plyo Squats
Deadlift Series
Windmills
Weighted Side Crunch
Windmills
Single Leg Deadlifts
Single Side Leg Raise
Weighted Squats
Plyo Squats

Rollback Series
Hold Squat
Side Burpees
Side Plank Series
Elbow/Arm Plank
Back Extensions
Straight Arm Planks
Side Burpees
Plank Series
Tabletop
Killer Plank Twists
Plank
Tabletop Challenge

Fast Feet Series
Russian Squat Kicks
Rollback Series
Crunch Series
Scissors
Straight Leg Twists
Roll and Extend
Bicycle Legs

Cooldown and Stretch

Even though the program has just been released, the overall ratings on Amazon have been all 4 and 5 stars.

Here are some actual reviews from Amazon:

Bob delivers a very grueling workout…It has you sweating all the way through. The only area that seems to be toned down or simplified is the plank work. It is hard to follow and the rolling sit up and jump sections were next to impossible. Perhaps Bob could have included a variation for those who cannot drop roll and jump. Looking forward to seeing some abs underneath layers of having 3 boys in the last six years.

I have several work out DVD’s and this is by far the best. Very good/tough workout, but fast paced, and makes me work up a huge sweat and good cardio workout. I highly recommend this video to any person that works out at home.

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Strength Training Workout

Pulldown exercise, which strengthens the arms ...

Image via Wikipedia

Incorporating Strength Training in Your Busy Schedule
Most experts in fitness recommend 30 minutes of strength training workout 2 to 3 times weekly in order to develop strength and grow muscles. However, not everyone has enough time to insert these exercises in their schedule. Here are some ways for busy people to incorporate strength training exercises in their day to day routine.

1. Make exercising convenient and easy for you. This means that you must find a place to exercise where you do not need to spend plenty of time to go to. If you feel you will be allotting time just travelling to your gym, try exercising at home. Remember that your muscles will respond to any resistance whether it comes from your body weight or from exercise equipment.

2. Aim for exercises that can work out different muscles at once. For example, leg press and squats are strength training workouts that exercise the quadriceps, buttocks, hamstrings and calves. By doing these two, you are already targeting four groups of muscles.

3. Minimize resting between exercises. You can do supersets which means that you exercise a specific group of muscles with successive strength training routines without having to rest in between. Another way to do supersets is to work out two muscle groups that are opposing without resting in between the exercises. The way to do this is to choose muscles that are close to each other. You can have biceps and triceps, back and chest or hamstrings and quads.

4. Have a back-up plan for the exercise you will perform on a certain muscle group. If you are working out in the gym, there are instances that you may not be able to use the machine in your exercise plan. But, if you have exercise alternatives, then you won’t be spending time waiting for your turn.
Strength training workouts are essential in your exercise routine. But, more than just the type of exercises you will perform, the amount of repetitions you will do or the muscle group that you will work on, the main challenge is the time you need to spare for this. If you have a busy schedule, try your best to make strength training your priority. You will be amazed at the benefits it can give to your physical body and your overall health.

http://youtu.be/uDawlrIeaVM

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Weight Lifting Workout Routines

Olympic-style weight lifting training.

Image via Wikipedia

Basic Points to Follow in a Weight Lifting Workout Routine

A group of set or repetitive exercises that aims to grow certain muscles comprise a weight lifting workout plan. The primary thing to bear in mind before making the plan is that the exercises cannot build muscles overnight. Thus, you must create a plan that balances the stress and strain in your muscles without overworking them. In order to do this, you must follow some of the basic points in weight lifting workout. Here are some of them:

Basic Points for Weight Lifting Workout Exercises

1. Put together a plan that works out the biceps and back in the same schedule. The reason for this is that back exercises develop the back muscles and biceps at the same time.

2. Another set of muscles that you must exercise together are your chest, shoulder and triceps. Chest and shoulder exercises promote the growth of the triceps.

3. The muscle groups in both items above should comprise your upper body exercises. Another set of workout plan should be made for your lower body.

4. Your lower body exercises must target your quads, hamstring and calves. Make a plan to exercise these muscles.

5. After grouping your muscles together in your weight lifting workout plan, incorporate a schedule for your exercises. It is recommended that you perform intensive exercises at a maximum of three days every week.

6. Alternate your weight lifting exercises with aerobic exercises.

7. Schedule a rest day once a week to give your muscles time to rest and rejuvenate for another week long workout schedule. Without rest, your muscles will not grow.

8. Include your abdominal exercises in your lower body workout schedule.

Basic Points for Weight lifting workout Exercise Repetitions

9. Perform 5 sets of one type of exercise as a beginner. Do 12 repetitions in the first set, 10 in the second, 8 in the third and 6 in the fourth set.

10. While you decrease your repetitions for each set, increase the amount of weights you use.

11. Before proceeding to the last set, rest for about one minute.

12. For your fifth set, decrease the weights and perform 12 repetitions.

13. After the last set, perform 12 counts of another type of exercise for the same group of muscles.

14. Perform number 12 and 13 without taking a break.

15. Once you have finished exercising one group of your muscles, take a 2 minute break before moving on to the next exercise.

More on how to build muscle:

How to get ripped fast

Bodybuilding Workout Routines

What helps build muscle fast

Fast Ways to build Muscle

How to gain muscle quickly

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