In three seasons of training for figure competitions, I have certainly done my share of cardio - especially during my first season as a competitor when my trainer was a former Ms. Figure Olympia who adopted the old-school approach to getting lean: hours upon hours of mind-numbing steady cardio sessions. Many a morning and evening you would find me slaving away on the treadmill or pounding the pavement of the nearby park - which despite being beautiful, it soon got old and beyond-words boring.

Yes, I got lean in time for the stage. But at what cost? My knees were starting to hurt, I lost muscle along the way and I was emotionally drained.

Enter my second season competing, a new trainer and a fresh approach to dieting and getting ripped for figure contests. Way less cardio, way more fun! During my third season I earned my personal training certification and learned even more ways to turn burning calories into an enjoyable experience. You treadmill bunnies out there: trust me, after reading this article your slaving days will be over!

The body is a remarkable machine: it will quickly adapt to a repeated stimulus. Numerous studies have shown that moderate, long-duration cardiovascular training- while helping maintain a healthy heart and lungs- actually burns less calories during subsequent sessions as the body gets used to the effort intensity. To get the most bang for your buck in the shortest time, try:

o HIIT (High Intensity Interval Training)
o Circuit Training
o Hill Training

1. HIIT (High Intensity Interval Training)

Interval Training involves alternating short bursts of intense activity with periods of active recovery (not complete rest!) during which you move at a less intense pace. The ratio of intervals to recovery periods should be 1:3 for beginners; 1:2 for intermediate exercisers; and 1:1 for advanced, well-conditioned exercisers.

By alternating intensity levels within a single workout, your body becomes more efficient at flushing lactic acid and toxins from your cells while simultaneously training the heart to recover faster. As a bonus, interval training has an “afterburn” effect. This means you maintain an elevated metabolic rate for the remainder of the day.

Because of the intensity, these workouts are also shorter (20-30 minutes), making them a perfect addition to a busy schedule. Also, because of the high demands placed on the body, HIIT should only be done once or twice per week (with at least three days between sessions) as an addition to a normal resistance training program and possibly some less intense, steady cardio workouts if necessary for extra calorie burn and fat loss.

For optimum energy and best performance, don’t perform intervals on an empty stomach; make sure to have a light meal or snack preferably more than 90 minutes beforehand.

Interval training can be done on the cardio machine of your choice: treadmill, elliptical, stationary bicycle, Stairmaster, rower. If you choose to do sprints/jogs outdoors, an easy way to gauge your intensity is to use the RPE scale (Rate of Perceived Exertion): on a scale from 1 (lightest) to 10 (most intense), your intervals should be around a 7-9 and your recovery periods should be around 4-5.

Sample 20 Minute HIIT Program
TIME RPE
5 min warm-up 3
30 sec sprint 8
60 sec jog 5
-> repeat 30/60 intervals 7 times
5 min cool-down 3

2. Circuit Training

Circuit training means doing just that: a combination of exercises and/or cardiovascular activities in a row. For the purposes of this article let’s limit ourselves to the latter option. If you do want to spend 45 minutes at the gym enjoying your favorite music, book or magazine- why not split the workout into 2 or 3 rather than one continuous, monotonous session? Most gyms now offer so many types of cardio machines- this type of workout gives you the chance to try them all and always keep things fresh.

Sample 40 Minute Circuit Training Program

TIME RPE
12 minutes treadmill run* 6-7
2 minutes jump rope 8
12 minutes stationary bicycle 6
2 minutes jump rope 8
12 minutes Stairmaster** 6

* includes 5 minute warm-up at RPE 3
**includes 5 minute cool-down at RPE 3

3. Hill Training

Hill training is a type of HIIT but instead of sprints, you’re doing climbs. Overall speed is kept low due to the added intensity of the uphill effort- which believe me, you’ll feel right away! Hills are a great way to build up your endurance and- although it may seem paradoxical- your speed during regular, flat-ground running/cycling sessions. As the body gets used to exerting itself at higher inclines, flat level effort will seem much easier. Runners also use hill sessions to improve stride length which results in faster race times.

Sample 20 Minute Hill Training Program
Equipment: indoor cycle/spinning bike

EXERCISE TIME RPE
seated flat-road cycling 4 min warm-up 3
seated climb 1 min 6
seated flat-road cycling 1 min 5
out-of-saddle climb 30 sec 8
seated flat-road cycling 1 min 5
seated climb 1 min 6
flat-road cycling 1 min 5
out-of-saddle climb 30 sec 8
seated flat-road cycling 1 min 5
seated climb 1 min 6
flat-road cycling 1 min 5
out-of-saddle climb 30 sec 8
seated flat-road cycling 1 min 5
seated climb 1 min 6
flat-road cycling 1 min 5
out-of-saddle climb 30 sec 8
seated flat-road cycling 3 min cool down 3

Article Source: http://EzineArticles.com/?expert=Anca_Saccaro

If you are an athlete or just want to get fit and healthy, running is the best way to optimise your body and health. Generally, the more you run, the more fitter and healthy you are. Running has been known to decrease your chances of having heart disease, diabetes and strokes. It is also known to help decrease your sugar levels and cholesterol levels.

These are the main reasons why you should run. Running has many benefits, but in my opinion, here are some very good reason you should start running now!

1. Increase life expectancy

The more you run, the more chance that you will live longer and healthier. Statistically, people who run very often will tend to die older than younger. This is because running helps to exercise your heart which is one of the most important organs in your body and keep it healthy.

2. Increased sexual drive

When you run, you increase the circulation around your body. Sexual organs fail or sexual impotency happens when you have poor circulation to these areas. If you keep exercising, you increase general blood flow to you sexual organs which makes you stronger there and also more potent!

3. You will look more attractive

People who run tend to be more attractive and more beautiful. This is because you are exercising every part of your body when you run. You are not as fat then the general population and you have more energy. Hence, you are more attractive to the opposite sex because you are more healthier looking!

Article Source: http://EzineArticles.com/?expert=Tito_King

Your health is important, and so is your cardiovascular health. It can ensure you a longer and a happier life and it can also strengthen your heart and lungs and decrease your risk of cardiovascular disease.

To help you improve your cardiovascular health, I will share with you 10 ways that you can do just that. Here they are:

• Eliminate unhealthy fats - Unhealthy fats (saturated fats), like the ones found in red meat, sweets, pastries, cookies and red meat only clogs up your arteries. Its best to stick to the healthier fats (unsaturated) that will protect your heart and head.
• Do regular cardio exercise - Cardio exercise is one of the best ways of improving your cardiovascular health. The cardio type that is the most effective for improving it is cardio interval training.
• Stress less - Stress is bad for your cardiovascular health. Good ways of managing your stress are exercise in general, yoga, meditation and Pilates.
• Avoid refined sugar - Refined sugar are not only bad for your cardiovascular health, but it can increase your risk of heart disease and diabetes.
• Focus on low GI carbs - You should try to make low GI carbs your main carb choice, it normalizes blood glucose levels and prevents cardiovascular disease.
• Stop smoking - Smoking is bad news for your health, it increases your risk of heart-disease and also lung cancer.
• Control your drinking - Alcohol also has a bad effect on your cardiovascular system. It’s best that you limit your intake to no more than 4 units a week.
• Cook with healthy fats - Healthy fats (the unsaturated ones) strengthens your heart and keeps your brain healthy. Make sure that you only cook with those.
• Prepare your food the healthy way - Healthy preparation methods will also keep your cardiovascular system functioning well. These preparation methods includes baking, grilling, steaming, stir-frying and poaching.
• Eat lots of fruit and vegetables - Fruit and veggies are high in vitamins that the body needs to function effectively.
• Maintain an active life-style - An active lifestyle decreases your risk of cardiovascular disease. So make sure to get plenty of exercise in and to be active in all other areas as well.

Article Source: http://EzineArticles.com/?expert=Suzie_Parker

Treadmill dancing will add the dimensions to the workout in that it has the cardio benefits, it will increase balance and also improve your stamina. When you are dancing on your treadmill, you have to make sure to keep your treadmill pace lower that when you are walking normally. Use upbeat music in order to increase the energy levels and keep the body on the rhythm.

You can start the dancing treadmill by walking slowly on your treadmill for two or three minutes as the warm up. You can hold your arm rests with your both hands, keep the top of the body facing forward, but keep angle the hips and your legs to the right. Step your right foot to the right side, and then you can cross the left to the front of it. You should repeat this step for several times then you need to turn crossing your right foot in the front and behind.

Return to the standard forward walking. You can step with your right foot, kick your left food frontage and hop with your right foot. Get your left foot back and place your weight of your body onto your left foot. Then kick your right foot and hop on your left foot. Place your right foot down and kick again your left foot and then hop on the right. Continue this way for several times.

You can add other exercise elements with arm motions. It is necessary for you to use it with ahead stepping sequences just like step kicks and only if completely relaxed with footwork. You should keep your treadmill pace slowly.

Article Source: http://EzineArticles.com/?expert=Ethan_G_Scott

Real cardio workouts are intense cardio workouts, period. Now there is nothing wrong with walking or jogging, but if you are wanting to speed up the progress of your overall conditioning and physical appearance then you have to dial up the intensity. This is why I have included 2 explosive and hard hitting cardio drills in this article for you to slam the door on the old treadmill cardio workouts. Read and apply!

Intense Cardio Drills!

1. Squat Jumps: One way to speed up your metabolism and total body conditioning is to engage in squat jumps. This body weight drill is highly effective in conditioning your body to execute intense intervals of short burst work while keeping strict management on your recovery time. Additional loading can be done, but is not necessary.

To execute this intense cardio drill simply stand with your feet at about shoulder width distance apart in length. From here initiate a counter-movement with your arms by swinging them back with your hips as you descend into the base of the squat. This squat movement should be quick and powerful. As soon as you reach the base of the squat you will then want to explosively extend at your hips, knees, and ankles with enough force to elevate your body off of the ground. As you force your body up bring your arms forward to assist your body in extending in the process. Make sure to land heel to toe and to flex at the hips, knees, and ankles in order to set yourself up for the next immediate jump! Perform all jumps in continuous succession.

2. Cycled Split Squat Jumps: This is another plyometric drill that will give you a tremendous cardio workout routine. For this drill you will want to start from a lunge position. Now the key to this explosive cardio exercise is to maintain body control and balance while performing a very dynamic movement.

From the lunge position you are going to explosively extend and jump off of your front leg and switch your legs in mid air to reverse their position. As you land you are going to land in the same position as you started which is from the lunge. Now the key here is to keep your jumps moving in a constant pace or cycle. You should cycle the lunge jumps back and forth maintaining your balance and position to the ground with smooth effort. This is a cardio fitness exercise that will change your workouts forever.

If you haven’t already started to implement the following 2 cardio drills into your workouts then you are missing the boat! Take the time to learn more by accessing my articles. Remember that most anyone can train hard, but only the best train smart!

Article Source: http://EzineArticles.com/?expert=Brandon_Richey

When we think about cardio, we tend to associate it with running, and swimming and biking. Those are the prototypical “cardio” workouts so it makes sense that people would think that.

The fact though, is that cardio is really anything that elevates your heart rate and makes you break a sweat. Really, any intense form of weight lifting can be categorized as cardio as well as those obvious ones. These types of workouts really burn the most fat while also building lean muscle (which increases your metabolic rate, allowing you to burn fat easier).

Now there are of course people who will challenge this and ask WHAT? How so? Hence, I will give you an example of one of the most effective exercises that most people have never even heard of. This is the Kettlebell snatch or dumbbell snatch (if you don’t have kettlebells available).

Possibly one of the most intense and difficult, yet rewarding exercises in the world of fitness, this exercise utilizes virtually every major muscle in your body. The kettlebell or dumbbell snatch is also one of the highest calorie burning exercises known to man (in addition to the clean and press, or squat and press).

The reason it is so difficult is because the technique is extremely important. The snatch is similar to a clean and press except that you are going to bring the weight from the floor to straight overhead in one motion. Basically you are taking the weight and squatting down and thrusting the weight upward and subsequently using the momentum to shoot your arm straight overhead. It works your leg muscles, your arms, your shoulders, your back muscles, your core — virtually every major muscle in the body!

This exercise is also a monster fat burner. It is even MORE effective than running or swimming! While swimming burns around 13.6 calories a minute and running burns around 19 calories a minute, the kettlebell snatch effectively burns TWENTY calories per minute! This is enormous. Try adding this crazy calorie burning exercise to your workout routines and you will probably see a leaner, more chiseled body emerging as the weeks go on!

Article Source: http://EzineArticles.com/?expert=Avi_Bagley

What if I told you that you could get all the fat burning benefits of an hour long cardio session in just 4 minutes? What’s the downside? You have to exercise harder and more intensely than you ever have before. Still with me? Then I’d like to introduce you to the Tabata protocol.

The Tabata protocol is named after Izumi Tabata, a former researcher at the National Institute of Fitness and Sports in Japan. Tabata evaluated a high intensity interval training routine developed by the coach of the Japanese speed skating team. The routine involves maximal effort sprinting for 20 seconds followed by 10 seconds of rest. This is repeated for 6-8 sets for a total of 4 minutes.

4 Minutes of Pain
Now this may sound easy on paper, but once you sprint all out for 20 seconds and have almost no time to rest, you get winded very easily. It’s not uncommon to feel nauseous after completing this routine. Needless to say, this routine was used with world class athletes. Speed skaters are some of the world’s finest athletes, and many on the Japanese speed skating team had to stop after 6 intervals for the first few times. I can perform 4-6 intervals at maximum velocity but see a slowdown for the last 2-4 intervals. Those last 2-4 intervals still represent my maximal effort; it’s just that I’m too tired to give the same maximal effort as the first 2-4 intervals.

Fat Burning Effects
Most people think they need to stay on the treadmill or elliptical for at least 20 minutes before any fat burning begins. What makes this 4 minute routine so effective then? The short high intensity intervals result in a significant “after burn effect” in which your body continues burning calories for hours after you complete the workout. This happens because you burn off all your glycogen (carbs) during the workout leaving only fat for your body to burn. Additionally, the Tabata protocol has been shown to increase aerobic and anaerobic capacity while moderate intensity cardio only increases aerobic capacity.

Workout Flexibility
One great feature of the Tabata protocol is that it can be used on any number of exercises. I tend to only perform these high intensity intervals using cardio exercises, but you could easily use weights or body weight exercises. Do as many reps as you can in 20 seconds. Take a brief 10 second rest and begin again. Go light if you’re using weights because this requires a grueling effort.

Getting the Most Fat Burning Out of Tabata Protocol
While the actual Tabata protocol only takes 4 minutes, you should incorporate a warm up and cool down period. I start off by warming up for 4-5 minutes. I do a 1-2 minute cool down and immediately catch my breath and drink some water. That’s about 10 minutes total. Since I usually allocate a little longer than 10 minutes for a workout, I like to add some steady state cardio afterward. Tabata reduces glycogen levels and releases fatty acids. Steady state cardio can burn those fatty acids and take advantage of your body’s low glycogen levels to really burn off fat.

Article Source: http://EzineArticles.com/?expert=Dave_Martens

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People all over the world use blogs as a means of communicating their thoughts, opinions, rants, raves, ramblings, and general news. They are often used to discuss any issue, air political views, review computer technology, review movies or music, to market their products or to keep friends and family up to date on the latest happenings in your life. The possibilities of using a blog are endless!

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1) Does it cost me anything? Why are you giving it out free of cost?
No, it does not cost you anything and is absolutely free. We are giving out these free blogs because we believe that every Indian should have a platform to express themselves. However, we have one small sponsored banner on every blog page relevant to the content of the page to recover the hosting expenses.

2) How much time does it take for activation?
The blog gets activated in seconds. After you sign up for your free blog and complete the registration steps, you are sent an email verification at your email address. Go to your email inbox and click on the email verification link. The new page will open with your username and password. You can login with that username and password at ablog

3)What is a blog? Why would I want a blog?
The word ‘blog’ is derived from the term ‘web log’ which is a collection of frequently updated articles posted on a website, usually in descending chronological order. In simple words, a blog is an easy-to-use mini website where you can share your thoughts and opinions through articles, photos or videos. At ablog.in you can a simple and free space to create and maintain your online presence.

People all over the world use blogs as a means of communicating their thoughts, opinions, rants, raves, ramblings, and general news. They are often used to discuss any issue, air political views, review computer technology, review movies or music, to market their products or to keep friends and family up to date on the latest happenings in your life. The possibilities of using a blog are endless!

4) Do you have any tutorials to help me manage my account?
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6) How many blogs and authors do I get with each account
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7) How can I include youtube video in my post?
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The video URL of any youtube video is always mentioned on the right of the video.

8} How can I use my own ads for earning money?
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• Violent content, racial intolerance, or advocacy against any individual, group, or organization
• Pornography, adult, or mature content
• Hacking/cracking content
• Illicit drugs and drug paraphernalia
• Excessive profanity
• Gambling or casino-related content
• Content regarding programs which compensate users for clicking on ads or offers, performing searches, surfing websites, or reading emails
• Excessive, repetitive, or irrelevant keywords in the content or code of web pages
• Deceptive or manipulative content or construction to improve your site’s search engine ranking, e.g., your site’s PageRank
• Sales or promotion of weapons or ammunition (e.g., firearms, fighting knives, stun guns)
• Sales or promotion of beer or hard alcohol
• Sales or promotion of tobacco or tobacco-related products
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• Any other content that is illegal, promotes illegal activity, or infringes on the legal rights of others
• Any material or content that infringes copyright